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A or BErg or BoatNameWarm UpDescriptionSPMNotes
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AErg/Boat1 Min Sprints10 Mins*1 min sprint, 1.5 mins gentle x 10. Or x 5, 2 mins rest, then repeat.24 - 26Rate on water can vary to suit crew. *Warm Up 20 mins drills if in Boat*
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AErg30 Sec Sprints10 Mins5 x 30 sec sprints, full on, 30 sec rest. Repeated x 5. 2 mins rest between sets of 524 - 26Alternative- 20 mins of 30 secs on 1 min 30 secs rest
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AErgPower Strokes5 Mins10 x sets of 10 Power Strokes. Long rests to full recovery24Set PM to Watts & note Power output. Damper on 10
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AErg Quickie5 Mins40 secs full on, 20 secs easy for 10 mins. 5 min cool down 24 - 26
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AErgHIIT10 Mins20 secs full on, 10 secs easy x 8. 2 mins rest then repeat. 5 mins cool down 24 - 26Do one set if time is limited, similar to Quickie
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BErgPyramid10 Mins1 min on, 1 min steady24 - 26All 'on' efforts should be 22spm at 75%, which will probably look different on the PM as the session progresses. Rest periods can be at a stop or as active rest (slow and gentle rate)
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2 mins on, 2 min steady
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3 mins on, 3 mins steady
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4 mins on, 4 mins steady
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3 mins on, 3 mins steady
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2 mins on, 2 mins steady
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1 min on, 1 min steady
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BErg1K Intervals5 mins5 x 1000m Intervals, 3 mins rest between sets24 - 26We adapted this to the 4 min Intervals in the boat
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AErgHold the Rate Pyramid10 mins10 mins on, 2 mins rest, 8 mins on, 2 mins rest, 6 mins on, 2 mins rest, 4 mins on, 2 mins rest, 2 mins on22All 'on' efforts should be 22spm at 75%, which will probably look different on the PM as the session progresses. Rest periods can be at a stop or as active rest (preferable and at a slow and gentle rate)
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AErg/BoatPower Intervals10 Mins*10 full on, 10 steady x 5, 1 min rest. Repeat x 526 - 28*Warm Up 20 mins drills if in Boat*
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A/BErg/Boat3 Min Intervals10 Mins*3 mins on, 1 min rest x 524 - 26*Warm Up 20 mins drills if in Boat*
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A/BErg/Boat30s10 Mins20 mins steady, up to 70%. Followed by Intervals of 30 full on 30 gentle. Repeat x 424 - 26
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BErg/BoatAeros10 Mins2 x equal Aerobic (15-20 mins) sessions with 5 mins rest in between.24 - 26Rate to suit crew
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Set Drag Factor to 130 - 140 for all Erg sessions, unless otherwise stated.Always Cool Down and Stretch afterwards
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Rate of Perceived Exertion - Borg Scale
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The above workouts are based on experience and research. If performed correctly these sessions should help you improve fitness and condition for rowing. They are unsupervised and used entirely at your own risk. It is extremely important that any individual undertaking these sessions is fit and healthy enough to do so. If in doubt don’t do it and consult your GP.
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Stop exercising immediately if you experience pain, extreme fatigue, dizziness, lightheadedness, palpitations, blurred vision, headache, nausea, sickness, or any other illness/discomfort.
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