Erg Workouts

Winter Erg Training

Start by rowing at an easy pace for 3-5 minutes...if you have stiff hamstrings, stretch. It is even more beneficial to stretch after the workout. I usually will do sets of crunches or situps also. Set the resistance between 3 & 4. Row at a slow pace for 3-5 min. as a cool down.

Some suggested erg workouts...You may find ones you "enjoy" or you may design your own using these as starting points.
Workout #1: Long steady state row. After warming up row for a minimum of 20 min. at a rating no higher than 24 spm. Try to maintain 80% pressure the entire time. Gradually build up to where you can do this for 60 minutes. Long steady state rows build endurance and should be a regular part of your erg workout.
Workout #2:Intervals - Intervals can be done with either power or stroke ratings or a combination of the two. 1) For power intervals begin at half pressure. After 1 min. build to full pressure for 1 min. and then reduce the pressure to a comfortable level keeping the stroke rating the same throughout. Try doing 1 min. on, 1 min. off for 20 minutes. You can later vary the workout by doing 2 on, 2 off; 5 on, 3 off or any combination you are comfortable with. Keeping the stoke rating the same throughout the piece will help you to maintain consistency in your rowing. 2) For stroke rating intervals start at a low rating (18-20 SPM) and build "up 2" every 2-3 min. You can start at half to 3/4 pressure, building as you get better. The idea is to keep a slow slide and build the stroke rating on the drive as much as possible. You can vary this drill by raising and lowering the rating, ie. from 20 to 22 fo 2 min., back to 20 for 1 min., up to 24 for 2min., back to 20 or 22 for 1 min., etc. The main thing is to work on consistency, learning to build the rating and also to lower it without changing your recovery more than necessary. 3) You can also mix the two drills by changing power while changing the rating.
Workout #3: Pyramids - This is one of my favorite erg workouts. 1) Start by rowing at 1/2 pressure for 1 min. and then row full pressure for 1 min. Next drop to half pressure for 1 min. and then increase to full for two minutes. The drill is to build up the pyramid and then back down, alternating resting and full pressure. 2) The basic drill is: 1min. half, 1 full, 1 half, 2 full, 2 half, 3 full, 3 half, 4 full, 4 half, 5 full, 4 half, 4 full, 3 half, 3 full, 2 half, 2 full, 1 half, 1 full, paddle for 3-5 min. Try to row as hard on the way down as you did going up. This will take some time to develop. You can take the pyramid to 3, 4 or 5 min. high points depending on how hard you are willing and able to work.
Remember to keep your technique strong throughout the workout, both during hard and easy parts. You are working on strength, endurance and consistency of stroke. Technique is as important on the erg as on the water.
Also go to Concept 2 Rowing...
http://www.concept2.com/us/support/manuals/pdf/Training_Guide.pdf