Erg Training
This diagram was made for our Learn-to-Row program to depict the proper body placement for each segment of a proper stroke.
Understand Training Zones
There are six Training Zones that we use to regulate the intensity of our workouts:
Zone 1: Recovery - Zone 5 plus 20+ seconds.
Zone 2: whatever generates heart rate 140-150 beats per minute.
Zone 3: fluctuates with stroke rate.
Zone 4: Zone 5 split plus 6-8 seconds
Zone 5: 5K Pace - measured last week by 3 x 2500 m with 6’ rest.
Zone 6: 2K Pace - typically measured by 4 x 1000m with 1000m rest.
Warm-Ups
For every workout, the warm-up changes based upon the intensity of work planned. Intense work requires longer warmup.
6 Minute Warm Up (for zone 2, 3 work): 3 minutes at rate 18, 2 minutes at rate 20, 1 minute at rate 22.
10 Minute Warm-Up (for zone 4, 5 work): 6 minute warmup above plus 4 x 10 strokes hard, 10 light rate 26-30.
15 Minute Warm-Up (for zone 6): 10’ warmup above finish with 5 minutes at rate 24.
6 minutes warm-up.
3 sets 19 minutes, 16 minutes, 19 minutes.
Pyramids: 1st and 3rd set: Zone 3, 19’ done as follows 4 minutes at 18 spm, 3 at 20 spm, 2 minutes at 22spm, 1 minute at 24spm, 2 minutes at 22spm, 3 minutes at 20spm, 4 minutes at 18 spm.
Second set zone 6, 1’ on,1’ light x 8. Rate 30-32 spm
15’ warm-up.
Zone 6. 2 sets of 4 x 1:20 work, 1:40 Rest. 5 minutes between sets. Rate 30+
10 minute cool down, Zone 1
10 minutes warm-up
Zone 5, 4 x 1500m with 1100m Active rest
cool down 1100m, Zone 1
6 minutes warm-up
Zone 2 3 x 10 minutes (rate 20-22, change rate every 2 minutes). Alternate sets with
5 minutes of 20/20/20 = 20 seconds light pressure at 18 spm, 20 seconds medium at 24 spm, 20 seconds flat out at 30+
10 minute warm-up
Zone 4, 7 x 3 minutes @ zone 4, 1 minute light.
Zone 2, 20 minutes (rate 20-22, alternate each 4 minutes).
Builders (Zone 4)
10 minute warm-up
10 x 3:20 work, 40 seconds rest. Rate 22-30.
Start at stroke rate 22, Zone 4 and bump slightly every 2 pieces.
6 minute warm-up
Zone 3, 3 sets of 12 minutes (rate 20-22 shift rate, split each 3 minutes). Alternate with:
Zone 6, 2 sets of 6 minutes of 20 seconds work, 20 seconds rest
15 minute warm-up
3 x 2k, 6 minute, rest
6 minute z1 cooldown
4x 2k
Zone 2, 3 x 17 minutes (rate 20-24, shift each 3 minutes), 2 minutes rest
15 minute warm-up
Zone 6, 6 x 500m (rate 30-34.), 1 minute rest
10 minute z1 cooldown