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Exercise
and Fitness
Erg Workouts:
-
3 x 20 minutes (steady state) w/ 5 minutes rest
-
2 x 30 minutes (steady state) w/ 8 minutes rest
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40 minutes [(1:00 steady state, 1:00 6k pace) x 20]
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60 minute steady state with a hard 20 at every 5:00 interval
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5:00 @ 18, 4:00 @ 20, 3:00 @ 22, 2:00 @ 24, 1:00 @ 26, 2:00 @ 24, 3:00
@ 22, 4:00 @ 20, 5:00 @ 18
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29 minute piece total, steady state, slight increase in pressure with
the increases in rating
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80 minute steady state
-
5 x 10 minutes @ 6k pace + 3-5 w/ 5 minutes rest
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8 x 5 minutes @ 6k pace + 3-5 w/ 3 minutes rest
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4 x 8 minutes @ 6k pace w/ 4 minutes rest
Steady state refers to rowing at "conversation pace"
You should be able to hold a steady conversation with somebody, but
still break a sweat. If you are using a heart rate monitor, or are
checking hear rate after pieces, you should be around 140-150 BPM.
Also, another good place to find more workouts is here:
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