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WEEKLY Workout suggestions: Week 21: MAR 21 - MAR 26
Workouts March 21-26
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
3 x [8 x 40 seconds on/20 seconds off (paddling). 40 sec on should be at 30+ spm]. 4’ rest.
Erg Workout #2
15’ @ 20 spm, 4’ rest
8’ @ 22 spm, 3’ rest
5’ @ 24 spm, 2’ rest
5’ @ 26 spm
Erg Workout #3
2 x 40’ at steady-state pressure, roughly 20-22 spm. 5’ rest
WEEKLY Workout suggestions: Week 20: MAR 14 - MAR 20
Workouts March 14-20
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
2 x [12’ at 20, 8’ at 24, 5’ at 26]. 5’ rest between each piece and each set
Erg Workout #2
4 x 10’ [5 x 1’ on/1’off (paddle)]. 1’ on at 24 spm. 5’ rest between sets.
Erg Workout #3
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
WEEKLY Workout suggestions: Week 19: MAR 7 - MAR 13
Workouts March 7-13
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
3 x the following, at full pressure. 5’ rest between sets.
5’ at 20 spm, 4’ rest
4’ at 22 spm, 3’ rest
3’ at 24 spm, 2’ rest
2’ at 26 spm, 1’ rest
1’ at 28 spm
Erg Workout #2
4 x 10’ hard, 24-26 spm. 4’ rest.
Erg Workout #3
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
WEEKLY Workout suggestions: Week 18: Feb 28-MAR 6
WEEKLY Workout suggestions: Week 17: Feb 21-Feb 27
WEEKLY Workout suggestions: Week 16: Feb 14-Feb 20
Off-season Week 16 (January 14-20)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
2 x (8 min + 4min + 3min +2 min) 20-22-24-26 spm. 4 min rest
Erg Workout #2
4 x 10 min at 24 spm, 3’ rest. Aim for all four to be equal pace/split.
Erg Workout #3
2 x [3 x 8’ at 22 spm, 3’ rest]. 4’ rest between two overall sets.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 15: Feb 7-Feb 13
Off-season Week 15 (February 7-13)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
If you have been following these workouts, it’s time for another 20 minute erg test. The last 20 minute test mandated NEGATIVE splits. This time, perhaps go a little stronger, while continuing to record NEGATIVE splits. It’s OK if you are little off, but getting as close to NEGATIVE splits as you can while going all out (HINT: the proven method for fastest erg times include NEGATIVE splits) Did I mention NEGATIVE splits?
Erg Workout #2
4 x 10 minutes (first and third at 22 spm, second and fourth at 24 spm).
Erg Workout #3
3 x 15’ (12’ steady state, two minutes ¾ pressure, 1’ full).
3’ between each piece (1’ paddle active recovery, 2’ off)
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 14: Jan 31-Feb 6
Off-season Week 14 (January 31-February 6)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
15’ @ 20 spm, 4’ rest
8’ @ 22 spm, 3’ rest
5’ @ 24 spm, 2’ rest
5’ @ 26 spm
Erg Workout #2
3 x 23’ (15’ @ 20 spm, 8’ @ 22 pm), 3’ rest
Erg Workout #3
2 x 40’ at steady-state pressure, roughly 20-22 spm. 5’ rest
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 13: Jan 24-30
Off-season Week 13 (January 24-30)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
3 x the following, at full pressure. 5’ rest between sets.
5’ at 20 spm, 4’ rest
4’ at 22 spm, 3’ rest
3’ at 24 spm, 2’ rest
2’ at 26 spm, 1’ rest
1’ at 28 spm
Erg Workout #2
4 x 10’ hard, 24-26 spm. 4’ rest.
Erg Workout #3
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 12: Jan 17-23
Off-season Week 12 (January 17-23)
Erg workout #1
5 x [12’ on (hard, 22-24 spm), 3’ off (2:30’ easy paddle, :30 stand)]. So 60’ continuous, except for the 30 seconds stand.
Erg Workout #2
2 x 22’ (2’ each at 18-20-22-24-26-28-26-24-22-20-18 spm). 3’ rest
Erg Workout #3
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 11: Jan 10-16
Off-season Week 11 (January 10-16)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
2 x 30 min @ 20 spm, 4’ rest. Focus on length both ends of the stroke.
Erg Workout #2
20’ @ 22 spm, 4’ rest. 12’ @ 24 spm, 4’ rest. 6’ @ 26 spm, 3’ rest. 3’ @ 30 (yes, 30) spm. AT workout. HR should be 80-85% of max.
Erg Workout #3
8’ @ 26 spm, 3’ rest. 4’ @ 28 spm, 3’ rest. 2’ @ 30 spm, 2’ rest. 1’ @ 34 spm. Be sure to get in a long cool down after this kind of work.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 10: Jan 3-9
Off-season Week 10 (January 3-9)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
2 x (8 min + 4min + 3min +2 min) 20-22-24-26 spm. 4 min rest
Erg Workout #2
4 x 10 min at 24 spm, 3’ rest. Aim for all four to be equal pace/split.
Erg Workout #3
2 x [3 x 8’ at 22 spm, 3’ rest]. 4’ rest between two overall sets.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 7: Dec 13-Dec19
Off-season Week 6 (December 13 - 19)
Erg workout #1
3 x the following, at full pressure. 5’ rest between sets.
5’ at 20 spm, 4’ rest
4’ at 22 spm, 3’ rest
3’ at 24 spm, 2’ rest
2’ at 26 spm, 1’ rest
1’ at 28 spm
Erg Workout #2
2 x 30’ steady state pressure at 20 spm. Focus on length at each end of the stroke. 4’ rest.
Erg Workout #3
5 x [9’ on (hard, 22-24 spm), 3’ off (2:30’ easy paddle, :30 stand)]. So 60’ continuous, except for the 30 seconds stand.
WEEKLY Workout suggestions: Week 6: Dec 6-Dec 12
Off-season Week 6 (December 6 – December 12)
Erg workout #1
“Hour of Power” 60’ straight at 20 spm at a sustainable pace (i.e. a split you can hold for an hour)
I suggest breaking this up into 6 x 9:30 on/:30 quick stand. The :30 quick stand is enough for you to stand up, grab and drink and get right back to it. This is good for your back. You do not want the stand to be any longer than :30; you want to keep your heart rate up.
Erg Workout #2
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
Erg Workout #3
5 x [4 x :40 on/:20 off]. 3’ rest. As fast/hard as possible for each :40 on (probably around 28), without compromising form. If you are following these online erg workouts, this is the first high intensity work of the off-season. Prioritize workout #1 and #2 if you don’t have opportunity to get three in.
WEEKLY Workout suggestions: Week 5: Nov 29 -Dec 5
Off-season Week 5 (November 29 – December 5)
Erg workout #1
3 x 18’ ratings ladder (2’ each at 16-18-20-22-24-22-20-18-16). Pressure should be “steady state plus” (i.e. a little more than what you consider steady state). 3’ rest. Try to nail the ratings. E.g. rowing well at 16 spm is not a given due to the low stroke rate; rowing well at 16 spm is a skill!
Erg Workout #2
4 x 4’ (4’ on/2’ off/paddle). Start first 4’ at moderately intense pace, then try to increase intensity at each subsequent 4’ piece so you are totally gassed by the last piece. 2’ off should be mostly easy paddle/recovery. A 30” stand and/or quick drink is OK during the 2’ off.
Erg Workout #3
4 x 15’ steady state
WEEKLY Workout suggestions: Week 4: Nov 22 - Nov 28
Off-season Week 4 (November 22-28)
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
Erg Workout #2
4 x 10’ hard, 24-26 spm. 4’ rest. Good for working off leftovers.
Erg Workout #3
3 x the following, at full pressure. 5’ rest between sets.
5’ at 20 spm, 4’ rest
4’ at 22 spm, 3’ rest
3’ at 24 spm, 2’ rest
2’ at 26 spm, 1’ rest
1’ at 28 spm
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 3: Nov 15 - Nov 21
Off-season Week 3 (November 15-21)
Erg workout #1
20’ test. Number one goal should be to “negative split,” even if it means going out a little easy to start. (Set splits at 5’.) Be sure to record your meters/avg split/spm and 5’ splits. You’ll need to reference them later.
Erg Workout #2
5 x 1k, 4’ rest in between. Goal is to go as hard as you can for the 1k, but also at a pace you can sustain for the duration of the workout (i.e. don’t crush the first two and then just struggle for last three, etc.). Work to rest is just about 1:1, so you should be able to hold a pretty strong pace for each piece.
Erg Workout #3
3 x 12’ steady state, approx. 20 spm. 3’ rest. Focus on length at both ends of the stroke and form overall.
WEEKLY Workout suggestions: Week 2: Nov 8 - Nov 14
Erg workout #1
2 x 30’ steady state pressure at 20 spm. Focus on length at each end of the stroke. 4’ rest.
Erg Workout #2
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
Erg Workout #3
5 x [12’ on (hard, 22-24 spm), 2:30’ easy, :30 stand]. So 60’ continuous, except for the 30 seconds stand.
For any workout, be sure to warm up thoroughly, cool down and stretch after.
WEEKLY Workout suggestions: Week 1: Nov 1 - Nov 7
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two,
do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.
Erg workout #1
3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)
3’ rest between pieces.
Erg Workout #2
“Hour of Power” 60’ straight at 20 spm at a sustainable pace (i.e. a split you can hold for an hour)
I suggest breaking this up into 6 x 9:30 on/:30 quick stand. The :30 quick stand is enough for you to stand up, grab and drink and get right back to it. This is good for your back. You do not want the stand to be any longer than :30; you want to keep your heart rate up.
Erg Workout #3
3 x the following, at full pressure. 5’ rest between sets.
5’ at 20 spm, 4’ rest
4’ at 22 spm, 3’ rest
3’ at 24 spm, 2’ rest
2’ at 26 spm, 1’ rest
1’ at 28 spm
For any workout, be sure to warm up thoroughly, cool down and stretch after.
NOVEMBER:
Take the “Planksgiving Challenge”!
Try to hit or get as close as you can to 5 minute sustained plank by the end of November. How do I do this?
Start by planking 2 minutes EVERYDAY ... for week 1 of November (maybe it’s 4 x 30 seconds, maybe it’s 8 x 15 seconds). Take as much time as you need to recover for another set (do a proper plank – good form with back straight).
Add a minute of planking each week - 3 minutes 2nd week; 4 minutes 3rd week .. By Thanksgiving day --- you'll be planking 5 minutes!
This is a great thing to do while watching TV (commercials are a great time to plank). The main thing is to do this EVERY DAY and look for improvement.
Resources from the Web
Fix Your Posture
World's Greatest Stretch
Wall Angel Stretch for Tight Shoulders
YMCA Health & Fitness Videos
How To Row a 2k
Concept2 Erg Bingo for Kids and Adults
Concept2 Erg and Body Weight Workouts
Fun Stuff
Row2k The Greatest Rowing Races You Need to Watch
Row2k The Greatest Rowing Races You Need to Watch Part II
Row2k The Greatest Rowing Races You Need to Watch Part III