TagErg Workouts

Boost Your Middle 1000 Meters with This Rowing Workout

This is a new rowing workout that we’ve had good success with recently. It’s a great workout that can be done in the boat or on the erg. Most of the rowers and ergers that have tried it all said it helped them to precisely:

  • Row a really hard rowing session
  • Touch many training zones
  • Stay motivated (it’s a mentally alerting workout)
  • Jolt from the comfort zone into new rowing territory.

But be warned – of all the rowing workouts that ergrowing.com recommends this one is one of the toughest.

But most of all it’s a rowing workout designed to help you develop an awesome middle 1000 2k race pace.

Here it is:

Warm Up:

  • Warm up for around 20 minutes with some solid rowing.
  • After around 10 minutes do a 1 minute pipe opener rating 30 – 32 rowing hard.
  • Next (after a short break) do 3 x 15 strokes at rate 32, 34 and 36 respectively.
  • Take around 1 minute easy rowing between each 15 stroke push.
  • Finally do some easy rowing for 2 – 3 minutes and get ready for the actual rowing session.

Phase I

  • Row hard at 32 strokes per minute for 30 seconds, then drop the rate down to 30 for the next 30 seconds.
  • Repeat this wave for a total of 5 minutes.
  • In other words you will do each rate (30 and 32) 5 times in a row at 30 seconds each continuously for 5 minutes

Take 5 minutes easy rowing and repeat the 30 second rowing wave for 5 minutes.

  • After that take 5 minutes easy rowing again and repeat the wave a third time.
  • Row easily for 5 minutes and take a short break.
  • 7 minutes after finishing the 3rd rowing wave begin the next phase.

 

Phase II

  • 12 minutes steady rowing rate 28.
  • Focus on power and rhythm developed in the 5 minute wave phase.
  • Take a 5 minute rest and repeat the 12 minute workout.
  • That’s it!
  • Warm down in the usual way.

Rowing Tips:

For the 5 minute wave workout make sure you work hard. For some rowers (and rowing crews) rating 30 – 32 in the summer racing season is easy. But if you do it with extra punch and purpose, you will get an excellent physically challenging workout.

But here’s the best part. Most rowing workouts focus (mainly) on the physical training effect of the program. Very few have a physical element intertwined with a specific technical & physical element built into the workout.

Very few are designed so that it would be impossible to do a good workout without using your technique and physicality properly.

Let me explain.

In this workout, when you drop the rate down from 32 to 30 strokes per minute you should actually row harder. That’s right – you should actually work harder in the water.

Now to some rowing coaches (and rowers) doing something like this is borderline rowing heresy– it betrays the very fundamentals of ratio and rhythm with the timing and speed of the boat.

Accepted.

That stuff is all fine and dandy and in the real world of racing 2k competitively its actually crucial. But in the world of training and practice you need to learn to improve your weaknesses.

And you know what one the biggest weaknesses (technically & physically) of mid level rowers and rowing crews is?

The 2k Rowing Settle Slump

Is that point of a rowing race where crews make a change from the after start phase to the middle of the 2k course phase. It’s the point where most crews actually lose speed and set themselves up for a slower than potential  middle of the course pace..

It happens because rowers and crews lighten off the work rate in the water way too much.

Trust me. 50 – 60 % of rowing crews (at mid level) do this in every race.

Powering down as the rate drops causes two things:

  • A drop in speed (because rate and power drop)
  • A distortion of the rhythm (power drops more than rate)

The distortion of the rowing rhythm causes all sorts of problems for the rest of the race. Crews get too tired rowing in an incomplete rhythm that is not a direct match of the boat speed.

Here’s How To Solve It.

The rhythm at the beginning of a rowing race is generally good amongst most crews. But most lose it when they drop the rate down for the middle 1k.

Of course it is necessary for survival to drop the rate and power (even the best crews in the world could not hold the rate, length and power of the start phase for the entire 2k – although some are getting close)

You and your crews need to train and practice the transition from the racing start into the middle 1000. Doing the 5 minute workouts (with 30 second waves) will help you and your crew practice that transition.

So when the rate drops by 2 pips – Harden On In The Water.

But what should you do when the rate goes back up to 32? Pull lighter? Pull the same?

I’ll leave that up to you to feel it out. But most will pull harder.

 

Is this an Erg Workout?

I’ve tried this rowing workout on the erg and found it to be a very demanding erg session. Be warned this workout should only be attempted when you are mentally and physically fit. And more importantly, should only be attempted once a week – max.

Learn More Insights in the 2K Erg Book...

3 Summer Erg Workouts for Rowers

If you are a rower, it would be a good idea to do some erging during the summer rowing season. Even if it’s just 1 erg session per week it can really benefit and help your rowing.

Erging in Summer will help you

  • Keep in touch with the erg for the following winter
  • Row some fitness boosting workouts without having to rely on a crew.
  • Extract a maximum rowing related workout from yourself – without worrying about rowing crew technique.
  • Get some extra rowing sessions in (good if you are looking to get an edge over your rivals and are involved in a seat-racing or selection scenario)

All of the following workouts are designed to be short and hard. In summer the priority should be with your on – water rowing sessions. But if you feel you need to erg for any of the reasons above, it would be better if you could just get a quick, effective session in without adversely affecting your crew rowing.

But the thing is – you need to be able to judge this for yourself. And it depends on lots of factors.

Here are some things that you should consider:

  • Your current training load (and how tired you are)
  • Your overall fitness base (and ability to recover from extra sessions)
  • Your time – and the priority you give to rowing or erging
  • Your rowing technique – some people believe that erg can affect your rowing boat technique in a negative way. This is an important consideration if you are a novice or are less experienced rower. Beginner rowers’  rowing technique can be more impressionable and open to influence.

The last point is very important. Say you have spent the past 5 weeks learning how to load your legs in co-ordination with your back and arms. Then you get on the erg and hammer out 5 x 500 meters (causing you to pull and jerk your shoulders at the catch) – you could set yourself back a long way in terms of technical development.

In summer, rowing coaches pay close attention to rowing technique.

But it’s not really a big problem for more experienced rowers – they can usually hold their technique regardless.

Here are the workouts.

Summer Rowing Session #1

  • 8 x 500 meters / 1 minute rest
  • Do 8 times 500 meters with a 1 minute rest.
  • Aim for a consistent average erg score.
  • You can vary the intensity using average power or rating.
  • Or, if you are feeling really good, extend the session to 10 x 500 meters.

 

Summer Rowing Session  #2

  • (16 strokes hard / 5 strokes light) x 15
  • Row hard for 16 strokes (this is 30 seconds if you are rating 32 strokes per minute)
  • Row light for 5 strokes (15 seconds of you rate 20 strokes per minute)
  • Repeat 15 times

Again you can vary the intensity using rate and power. A higher rate will obviously make the work phase shorter.

If you are feeling Olympic, you could take a 5 minute rest after the 15 repetitions and repeat the whole set again.

Summer Rowing Session  # 3

  • 3 x 1000 meters (rest time: same as your work time)
  • This session is great and one of the best (in my opinion) for summer rowing training.
  • The session is based on the erg workouts that boost your Vo2 Max article and you should read it for more details.

Important. For all the workouts, you should warm up well (as you would for any hard rowing workout). Also bear in mind the timing of the session. If you are using the erg to get ahead and do some extra sessions by yourself make sure you do them when they will least affect your actual crew rowing sessions.

The best time to do them is when there is no rowing seat racing imminent. And you know you will have plenty of time to recover for the next important crew rowing session. I stress important here, because you need to decide which crew rowing sessions are important.


Related Articles

1. Crash Your 2k Erg Score Test Strategy
2. How To Mentally Prepare For A 2k Erg Test
3. Boost Your Middle 1000 Meters with This Rowing Workout
4. 7 Steps To Seriously Effective Erg Technique
5. 2k Erg Test 7 Day Taper Plan

Learn More Insights in the 2K Erg Book...

Rowing Workout for Serious Rowers

Is your Erg Rowing Workout file getting  a little old this summer? Do You feel like you are not getting a return from your rowing workout sessions? Well, here’s a nice rowing workout blaster plan to blow out those summer cobwebs. (And help you discover more ideas for a new erg or rowing workout)

The Blaster Pyramid Rowing Workout

First – How to Warm Up

  • Begin with some easy rowing for 10 minutes.
  • Then do 1 minute at medium power rate 26 – 28.
  • Take a short break and do 15 strokes at high power rate 28 – 30
  • Row light for 20 strokes and then do another 15 stroke push at high power rate 30 – 32
  • Again row light for 20 strokes before doing a 10 stroke push high power rate 32 – 34.
  • Take a short break before rowing continuously for 5 – 7 minutes.
  • Next get ready for the blaster rowing workout proper.

Before you begin this particular rowing workout you need to remember a couple of things.

First: Row or erg efficiently.

Second: Focus on a good rowing workout rhythm

Third: Have a plan. Even though the rowing workout is not a 2k all out, you should still follow a good rowing workout strategy.

Fourthly: Set yourself up. That includes setting a correct drag factor setting and also adjusting your footplate to the correct position.

This rowing workout focuses on a pyramid system. Here it is:

  • 2 x 250m with 3 minute rest.
  • 2 x 500m with 5 minute rest
  • 1 x 750m with 7 minute rest
  • 2 x 500m with 5 minute rest
  • 2 x 250m.

So as you can see. Begin with a 250m and when you finish take a 3 minute rest. Repeat the 250m before moving on to the 2 x 500m. The long 750m in the middle of the rowing workout is the peak of the session. See below for an explanation on the rowing  intensities.

This rowing workout is a stinger and is best left for a time when you feel like you need a sharpening session. Also make sure that you are in good physical and mental shape before attempting this workout.

The Blaster Rowing Workout Intensity Guidelines

The first 250m rowing workout blasters should be done at close to maximum power and speed. This is an important step for the rest of the erg or rowing workout. Don’ t try to save yourself  because in a rowing workout like this one – every stroke counts.

The 500m sections should be done at a lesser intensity than the 250s. You could for example try to practice the 1st 500 of your race. In fact a rowing workout like this one is great for trying out different things. You get a number of chances to tweak your racing routines.

The 750m should not be done at maximum. Remember over longer distances you need to be smart. A good example of approaching this section of the rowing workout is to use it to practice the middle 750 of your race pace. Alternatively, if you are feeling tired you could aim to do race pace – 2 seconds per 500m on your split power.

Like all rowing workout (for the boat and the erg) you need to be personally aware and responsible to your own needs and requirements. This erg rowing workout is designed towards sharpening you up and getting you in peak physical condition for a 2k erg or rowing race.

And like all good erg rowers, you should aim to train and develop your physical and mental rowing skills towards a strong 2k erg score test strategy. And have this in mind when you approach any rowing workout.

Learn More Insights in the 2K Erg Book...

3 Ways To Pull The Erg Harder – Without Breaking The Energy Bank

 

#1 Load up the Front End

The erg responds well to a front – loaded power phase. If you are working hard at the back end of the rowing stroke you are probably limiting your erg splits because:

A. Working the handle hard towards the finish is not very efficient
B. You are missing out on the natural erg response to loading the first 70 – 80% of the drive.

So if you can spend your power early in the drive and not rely on back loading towards the finish you can produce more efficient power. And it’s a power curve that the erg monitor responds to  – sometimes by up to 1 second/500. (depending on your rating and power) Continue reading

The 2k Erg Test Experiment

This is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

1. First read the article that explains the context to the 2k test.

2. Also read the goals of the experiment.

3. Read the results and findings of the 2k erg tests here


Tuesday January 25.

We erged for 40 minutes at around 60% of average 2k power.

Group A

A1 – 21 YO Male 9942 meters 2:00.7 Avg/500
A2 – 42 YO Male 9811m 2:02.3
A3 – 18 YO Female 8293m 2:24.7
A4 – 28 YO Female 9139m 2:11.3

Group B

B1 – 33 YO Female 7741 meters 2:35.0 Avg/500
B2 – 28 YO Female 8462m 2:21.8
B3 – 19 YO Male 10408m 1:55.3
B4 – 56 YO Male 9146m 2:11.2

Most rowers and ergers felt recovered after the 2k test last Saturday. Sunday was a day off for the group. Monday was an easy and steady cross training day. And Tuesday was this 40 minute erg. We’re aiming to do 3 x 15 minutes tomorrow at a little harder pace than today.


Wednesday January 26

We Erged 3 x 15 minutes at a pace slightly above U2. We took a long break between workouts – 10 minutes and took the opportunity to drink some fluids and also get off the erg to move around.

Group A

A1 – 21 YO Male 3820m (1:57.8) 3836m (1:57.3) 3807m (1:58.2)
A2 – 42 YO Male 3759m (1:59.7) 3785m (1:58.9) 3787m (1:58.8)
A3 – 18 YO Female 3189m (2:21.1) 3198m (2:20.7) 3187m (2:21.2)
A4 – 28 YO Female 3513m (2:08.1) 3502m (2:08.5) 3480m (2:09.3)

Group B

B1 – 33 YO Female 2920m (2:34.1) 2929m (2:33.6) 2952m (2:32.4)
B2 – 28 YO Female 3280m (2:17.2) 3292m (2:16.7) 3304m (2:16.2)
B3 – 19 YO Male 3978m (1:53.1) 3961m (1:53.6) 3920m (1:54.8)
B4 – 56 YO Male 3516m (2:08.0) 3505m (2:08.4) 3510m (2:08.2)

The group were feeling pretty tired after this session but we‘re aiming to do a long steady easy workout on Thursday.


Thursday January 28

60 minute erg at very easy pace at around U1 pace.

Group A

A1 – 21 YO Male 14308 2:05.8
A2 – 42 YO Male 13824 2:10.2
A3 – 18 YO Female 11757 2:33.1
A4 – 28 YO Female 13081 2:17.6

Group B

B1 – 33 YO Female 10721 2:47.9
B2 – 28 YO Female 11264 2:39.8
B3 – 19 YO Male 14950 2:00.4
B4 – 56 YO Male 12739 2:21.3

Tomorrow is a very easy day. Most of the group are going to go for a light run, swim or bike for ~ 40 minutes. We are planning a hard weekend of 1000’s and 500’s.


Saturday January 29 2011

3 x 1000 meters just below 2k pace. 10 – 12 minute break between sets. Here are the results:

Group A

A1 – 21 YO Male 3:24.4 3:25.2 3:24.7
A2 – 42 YO Male 3:27.9 3:30.1 3:31.4
A3 – 18 YO Female 4:01.2 4:03.5 4:03.7
A4 – 28 YO Female 3:44.3 3:45.8 3:46.4

Group B

B1 – 33 YO Female 4:26.7 4:27.5 4:29.8
B2 – 28 YO Female 3:59.7 4:01.3 3:59.0
B3 – 19 YO Male 3:16.2 3:17.1 3:17.4
B4 – 56 YO Male 3:45.3 3:46.2 3:47.5

Sunday January 30 2011

4 x 500 meters 5 minute break between sets.

Group A

A1 – 21 YO Male 1:40.2 1:40.5 1:39.2 1:41.3
A2 – 42 YO Male 1:43.7 1:44.1 1:42.8 1:41.5
A3 – 18 YO Female 2:00.1 1:59.2 2:00.3 2:01.3
A4 – 28 YO Female 1:49.2 1:50.5 1:52.7 1:53.1

Group B

B1 – 33 YO Female 2:12.4 2:10.8 2:11.7 2:13.8
B2 – 28 YO Female 1:58.6 1:58.2 1:58.8 1:57.9
B3 – 19 YO Male 1:38.4 1:37.6 1:36.4 1:35.8
B4 – 56 YO Male 1:51.2 1:50.3 1:50.5 1:49.7

Monday January 31 2011

This morning we met as a group and did an active swim/stretching workout for areound 30 minutes. It was a very easy session, with more stretching than swimming. It was also a good chance to have some fun and and informally discuss the training we did at the weekend.


Tuesday February 1 2011

Today is the day the training changes between the 2 groups. Group A did 1000 meters at pace on the erg today. Group B did a 40 minute steady erg.

Group A

A1 – 21 YO Male 3:26.4
A2 – 42 YO Male 3:29.3
A3 – 18 YO Female 4:04.6
A4 – 28 YO Female 3:45.6

Group A were still feeling tired since the weekend workouts and most went slower on average than Saturday’s 1000 meter workouts.

Group B

B1 – 33 YO Female 7242 (2:45.7)
B2 – 28 YO Female 7505 (2:39.9)
B3 – 19 YO Male 9860 (2:01.7)
B4 – 56 YO Male 8602 (2:19.5)

Most of Group B were also feeling tired but most felt better after the 40 minute easy workout.



Wednesday February 2 2011

Today was Group B’s turn to do the 1000 meters in and around 2k erg pace. Group A did the 40  minutes easy erg. Here are the results:

Group A

A1 – 21 YO Male 7126 (2:46.3)
A2 – 42 YO Male 7921 (2:31.5)
A3 – 18 YO Female 9820 (2:01.4)
A4 – 28 YO Female 8332 (2:24.0)

Group B

B1 – 33 YO Female 4:25.3
B2 – 28 YO Female 3:57.6
B3 – 19 YO Male 3:16.5
B4 – 56 YO Male 3:43.9

Thursday February 3 2011

20 minutes easy erging and stretching. Talking and preparing for the 2k erg test tomorrow.


Friday February 4 2011

The 2k erg test. Read about the 2k results and findings here.

Group A

Friday 2K January 2K PB
A1 21 YO Male 6:48.1 6:48 2k 6:44
A2 42 YO Male 6:54.2 6:54 2k 6:39
A3 18 YO Female 8:10.8 8:11 2k 8:06
A4 28 YO Female 7:22.4 7:24 2k 7:24

Group B

Friday 2k January 2K PB
B1 33 YO Female 8:52.1 2k 8:54 8:54
B2 28 YO Female 7:53.2 2k 7:57 7:45
B3 19 YO Male 6:27.8 2k 6:28 6:28
B4 56 YO Male 7:27.3 2k 7:25 7:23

2k Erg Rowing Test – The January 2011 Experiment.

I was involved with a group of rowers and ergers doing a 2k erg test last weekend. I was standing there right behind the ergers, shouting, encouraging and supervising and – you know how it goes, just helping out.

But afterwards we got talking about the run- in to the test and how crucial the last week is in determining how well you score. We talked about the actual quality and timing of the rowing workouts in particular.

Because I had no input into the preparation for the 2k at the weekend I didn’t want to be too critical. But I offered my help for the next test.

Long story short – some of the group have agreed and are willing to participate in a non-scientific 2k erg test experiment. We will re-test in 10 days from now (Friday February 4 2011).

The goal of the experiment will be to discover if there is a difference in the rowers’ 2k erg test results with different 2k erg test preparation plans.

The rowers and ergers will be split into 2 groups – 4 in group A and 4 in group B.

Both groups will follow the same rowing program until 3 days before the test.

All are from the same rowing club and have been following the same general group program since October 2010.

Each group has a relatively broad cross section of age, gender, experience and erging fitness.

Here are the groups:

Group A

Male (21 y.o) 5 year erg and rowing training. P.B. 6.44.3 (April 2010)
Male (42 y.o) 26 year rowing and erging training history P.B 6.39.4 (Feb 2003)
Female (18 y.o) 5 years rowing and erg training. P.B 8:06.7 (Feb 2010)
Female (28 y.o) 13 years rowing and erging experience P.B 7:24.1 (Jan 2011)

Group B

Female 33 (y.o) no rowing history. Erging for 1 year. P.B 8:54 (January 2011)
Female (28 y.o) 10 year rowing and erging P.B 7:45.0 (Feb 2005)
Male (19 y.o) 6 year erg and rowing training history P.B 6:28.0 March 2010)
Male (56 y.o) 8 year erging history. P.B 7:32.3 (August 2010)

Both groups will follow the same daily erg training workouts for the first 7 days (until Monday January 31) .

After that, Group A will change the erg rowing workouts they did in the run-in to last weekend’s test. Group B will follow a different workout plan.

I will post the daily erg workout for each group including the scores for each rower.

Again it’s worth repeating that this is a non-scientific test and the goal is to discover if there is any difference in the 2k erg scores of the rowers and ergers with different training plans in the final days approaching the test.

Rowing Tips Crucial to Prolong your Career (and prevent an early exit)

Ergers are used to tolerating hardship on the erg and afterwards paying the price with tiredness and soreness. But when we get older this is not always a good thing because it can ultimately be the difference between a few more years erging and rowing or having to call it a day.

# 1. Listen to the messages your body is sending you.

Back off.
Sometimes you need to know when to back off and use your brain a little more in order to protect your longevity in erging. You should avoid the sessions and exercises that aggravate your body. For example if you know that sitting on the erg for 1 hour will cause your back to be in discomfort for 2 days then don’t do it.

It’s not worth it.

And don’t worry – it’ will not be a show of weakness. Nor will it harm your erging progress because there are other equally effective and safer methods of getting a good workout that is still specific to rowing.

#2 Adapt

With the 1 hour erg example you could do a shorter erg and supplement your workout with another exercise (like stationary bike). Or break your session up into 2 x 30 minutes, 3 x 20 minutes or 4 x 15 minutes. Get off for a short break between sets, stand up move around and do some mobility exercises before getting back on and resuming.

# 3 Other Training

If you workout to support  your erging program by lifting weights then there is a good chance that some exercises will become aggravating to your body as you get older. Avoid the particular exercise at all costs.

While it’s important to maintain a strength program (for lots of reasons) – especially as you get older, you should look to be innovative and adapt to your particular needs in avoiding the aggravating lifts.

Lots of athletes in other (more damaging and injurious) sports, at the latter stages of their careers adapt their strength workouts to suit their needs and avoid flaring up any injuries they may have.

Baseball players, American Football players Soccer and Rugby players all have specialist strength coaches who help them adapt and replace aggravating exercises.

Instead of racking a power clean they might do dead lifts and supplement the upper body with an upright row. Instead of squats they might do isolated leg and core exercises specially adapted to protect the injured area.

Try Something New

If erging continuously starts to cause you problems – maybe you are doing 3 -5 sessions (or more for some ergers I know) per week you should begin to think about replacing some of those sessions with other workouts. Like stationary bike, cross trainer, swimming, winching, treadmill, hill walking/running… the possibilities are endless.

There is a triple advantage to doing this.

1. You don’t keep aggravating the problem.
2. You find a new motivationally boosting exercise.
3. You get a new fitness stimulus which can improve your performance.

The third point is an important one.

One winter a few years back, I was erging 5 times and rowing 3 – 5 times a week. I was getting a little fried mentally and facing the erg day in day out was very challenging. Even dreaming up new innovative sessions wasn’t really cutting it for me. I needed to renew my erging. So I began to run a lot more.

Over an entire winter season I probably erged 2 times(maximum) in every 3 week cycle. In March I pulled a new PB.

I put it down to a few things

  • Mental Freshness
  • A new Physical stimulus that enhanced my core fitness
  • A new perspective on erging and technique.

But running might not be for you. It might be swimming or cycling or whatever exercise you discover that taxes you like the erg. Last year I was involved with a group of rowers who wanted a new stimulus and we spent 12 weeks mid winter hammering ski cross trainers. The benefits were predictable, profitable and brilliantly refreshing.

New Erg Rowing Workouts – Check it out!

Hello everyone,
I’ve added some more indoor rowing workouts to the workouts section. I have a lot more that I want to put over the next few days, so hopefully I’ll get the chance to do it.

I’m also going to put up a free daily workout on the main page along with the usual article.

Keep it going!

Brandy

3 Race Winning Rowing Workouts

Have you ever wondered about the rowingworkouts you are doing day in day out? Ever wonder if they are designed to help you actually win a race. Late in rowing races is often the time when the outcome is decided and it’s often down to the looser actually breaking, more than the winner actually winning.

But you can learn to win close races by preparing physically (and by implication, mentally) with specific workouts designed to get you familiar with severe pain tolerance – simulating the late stages of a race.

But you should treat the following workouts with caution. Because of the heavy demand physically and mentally they will place on you, they should only be attempted when you are feeling relatively fresh and rested. Use them once a week at most and treat them with the degree of seriousness that race winning knowledge deserves.

Here you go:

#1 Under Over Intervals

12 minutes total
(2 minutes at Threshold Power + 1 Minute Above Threshold Power) x 4

This is really tough training. Perfect for a controlled rowing environment like the erging. Your Threshold Power(TP)  is the power you could hold for 20 – 30 minutes all out.

So for example, if your TP is 1:45 average /500 meters, then you would pull (1:45 for 2 minutes +  1:44 – 1:43 for 1 minute) x 4 (which is 12 minutes total)

I first came across this type of training in the Lance Armstrong Performance Program. And the first time I tried it I was only able to do one 12 minute set. It was extremely difficult but after 3 – 4 weeks I was pulling 2 x 12 minutes with a 5 – 7 minute break between sets.

#2 Five minute boosters

(5 minutes at TP then 5 minutes easy rowing) x 5

Take it a little easier for the first couple (maybe 1:46 in the under over example). The accumulative interval will start to really hit home for the final 2 sets. This is race winning territory. You are burning, you’re tired and the 5 minute rest is not enough to recover. Dig deep and always finish hard to the line.

#3 Vo2 Max Intervals

I have mentioned elsewhere about vo2 max boosting rowing intervals. But here is a different erg workout which again tests you in race winning territory.

(1000 meters all out) x 3

Each set should be done with a proper racing start and a short sprint to the line. This is severe training and is as much mental as it is physical. This workout should only be attempted once per week for a few weeks before an important race or test. When done properly your lactate tolerance will go through the roof – and your ability to win close races  will rocket with it.

P.S. Thanks to Steve for pointing out the error in the Under-Over Workout – The correction is 4 times 3 minutes (12 minute workout).

Related Article:

1. Crash Your 2k Erg Score Test Strategy

Learn More Insights in the 2K Erg Book...

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