Erg Workouts

• 2 x 20 minutes at 24-26 SR @ ~150 HR.
• 2 x 20' @ HR 150 and SR mid-20's
• 8 x 2 minutes at 28+ SR x 2 minutes paddle.
• Row 3,000m, take 2' rest, row 2000m, take 2'rest, row 1000m. SR 24+
• 5,000m test at max effort @ SR and damper setting you find most effective
• 75' @ 20 SR, DF 125
• 60' @ 18 SR, DF 125
• 2000m test at max effort, unrestricted SR and DF
• 51:00' Pyramid 10:00' @ 14 SR, 7:00' @ 20, 5:00' @ 26, 3:00' @ 30, 1:00' @ 34 and back down
• 2 x 30:00' @ 24 SR x 5:00' Rest
• 45:00' @ 18 SR
• 6 x 2:30' at your base race pace SR -2 x 2:00 Paddle @ 18 SR
• 4 x 300m x 3:00' Rest Open SR and Max Intensity, Slowest Interval Counts
• 10 x 2:00' x 1:00' Rest @ SR 18/20/22/24/26/26/24/22/20/18
• Variable Intervals Pyramid 250m @ 18 SR 0:30'r, 500m @ 20 SR 1:30'r, 750m @ 24 SR 2:30'r, 1000m @ 26 SR 3:30'r, 750m @ 24 Sr 2:30'r, 500m @ 20 SR 1:30'r, 250m @ 18 SR
• 3 x 9:00 Minute Speedplay Pyramids with 3:00 Minute Rest Between Intervals. 10 On @20, 10 Off @18, 20 On @24, 20 Off @18, 30 On @26, 30 Off @18, 20 On @24, 20 Off @18, 10 On @20, Finish Off @18.
• 5 x 1250m @ SR Open at max effort, Split time 2 seconds below your 2K PR, 5:00'r between each intervals
• 8 x 500m @ SR 28-32 at max effort, 3:00'r between each interval
• 12 x 250m @ SR 30-32 at max effort, 1:00'r between each interval
• 500m @ 24 1:30'r, 1000m @ 26, 2:00'r, 1500m @ 28 3:00'r, 1000m @ 26 2:00'r, 500m @ 24 1:30'r
• 10 x 300 m x 1:00'r at max effort: SR 24, 26, 28, 30, 32, 32+, 30, 28, 26, 24

To set PM3 use Select Workout > New Workout > Interval Time. Set Interval Time to 2:30 minutes and Rest Time to 3 minutes. After rowing, use More Options > Memory to view performance.

To set PM2 use Meters > Rest set each then > Ok. After rowing, use Recall to view performance. The first press of Recall displays the end of workout info for the entire workout. Each successive press of Recall shows the next earlier split or interval until the last split or interval has been displayed.

Track the following results:

- Total Time (mm.ss.0) for distance pieces or Total meters rowed (m) for timed pieces
- Average Split Time (mm:ss.0/500)
- Average Stroke Rate (00/min)
- Drag factor (000)
- Weight (lbs) if changed or not reported previously