Workouts
Novice Erg Workouts
Complete 2-3 erg workouts a week.
- 20 minutes; steady-state, 80%-full pressure
- 30 minutes; steady-state, 70-80% pressure
- 30 minutes; 5 x 4:00 on (pressure), 2:00 off (paddle), low stroke rating
- 45 minutes; 2 x 20:00, 50-75% pressure, rest 5:00 in between
- 50 minutes; 4 x 10:00, rest 4:00, 3:00, 2:00, 1:00, 60-70% pressure, stroke rating 20/22/24/26
- 60 minutes; "Hour of Power," 70%-full pressure
- 2500 meters; 1000 meters on, 1:00 off, 1000 meters on, 1:00 off, 500 meters on, 1:00 off
- 5000 meters; cycle: 250 meters on, 250 meters off
- 6000 meters; first 5000 meters at 70-80% pressure, final 1000 meters at 90%-full pressure
- 10,000 meters; steady-state, 70% pressure
- 5000 meters; "5K Erg Test," full pressure
Varsity Erg Workouts
Complete 3-4 a week:
First: Perform 20 Minute Field Performance Test (20 min FPT)
20 minute pieces with pressure and rating as if it is a 5K test,
this is to establish target split times. Add 10-13 seconds to average
split for the above test; this is your target for the below pieces.
- 60 minutes; steady-state at 20-26
- 3 x 20 min; (4 min at 20, 1 min at 24) x 5 = 20 min, 5 min rest
- 15K; 5K at 18, 4K at 20, 3K at 22, 2K at 24, 1K at 26
- 40 min; steady-state at 20-24
- 10K; 4K at 20, 3K at 22, 2K at 24, 1K at 26
- 4 x 15 min at 18/20/22/20
- Power pyramid (on/off); 10, 10 20, 20 30, 30 40, 40 50, 50 40, etc., to 10 (full pressure/target 20 min FPT)
- Novice workouts (4th-10th on list above)
Weight Training
Exercises (in order) and don't forget to STRETCH before and after exercising:
- Up-right row
- Lat pulldowns
- Bicep curl
- Military press
- Leg press
- Deltoid raises
- Tricep extentions
- Back extentions
- Leg extentions
- Hamstring curls
- Abs exercise of your choice
Sets/reps: 3-4 sets of 12-16 reps
Perform exercises in order to complete a set; repeat 3-4 times. Rest should be no more than 2 min between exercises and 5-10 min between sets.
If you can do 15 or more reps for 2 or more sets, you need to increase your weight. If you cannot do at least 10 repetitions for 2 or more sets, you need to decrease your weight.