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Here below a list of ERG sessions available to be selected when drawing our training.
To set up your ERG Monitor ahead of your training session a specific page has been created and accessible here
WARM UP (10 Minutes)
WARM UP (10 Minutes)
ONLY ARMS - 1 Minute - Keep legs straits and sit keeping your torso fixed at 90 degree; just bend your arms bringing the handle to your chest) - Rate 16 SPM - Split time such to work 20-30% of max effort (RPE 1-2)
BRING IN THE SWING - 1 Minute - Still keep your legs straight, keep using your arms only to row but include also the swinging at your hips; the torso keeps staying straight all the time (try not to bend your back!) - Rate 16 SPM - Split time such to work 30-40% of max effort (RPE 2-3)
FULL STROKE - 2 Minutes - Now you can bend your legs to produce a full stroke; keep your rate low and efficient, focus on the movement and try achieve the perfect form over the various sequences of the stroke - 5 minutes - Rate 16 SPM - Split time such to work 30-40% of max effort (RPE 2-3)
STROKE RATE UP - 3 Minutes - Increase the stroke rate to 20 SPM; while doing so we want to decrease the drive phase time without changing the time we use for the recovery phase which should be kept as slow as possible. You should notice your split going down about 4/5 secs compared to the 16 SPM - Split time such to work 40-50% of max effort (RPE 3-4)
STROKE RATE FURTHER UP - 3 Minutes - Increase the stroke rate to 24 SPM; again try to achieve this by speeding up the drive phase more than the recovery phase. You should notice the split further going down - Split time such to work 50-60% of max effort (RPE 4-5)
COOL DOWN (10 Minutes)
COOL DOWN (10 Minutes)
Easy pace rowing (5 minutes)
at a stroke rate anywhere between 14 and 16 and intensity at 40% of max effort (RPE 2-3). Focus on the form of your stroke, ignore completely the split on the monitor, hold on for 5 minutes.
Stretching and Mobility (5 minutes)
Hamstring Stretch: 30 seconds per leg.
Hip Flexor Stretch: 30 seconds per side.
Quadriceps Stretch: 30 seconds per leg.
Shoulder Stretch: 30 seconds per side.
Back Extension Stretch: 30 seconds.
ERG PYRAMIDS
ERG PYRAMIDS
To set up your ERG for this session use the Time Interval Workout Settings
ERG UT2 DISTANCE
ERG UT2 DISTANCE
To set up your ERG for this session use the Single Distance Workout Settings.
Workout Structure: Steady-State Row. Maintain a consistent pace throughout the row, focusing on breathing, technique, and endurance
Duration: Based on distance as per the table below - hence the duration will depends on your split, the faster the split and the shorter the training session
Intensity: 65-75% of max effort (RPE 4-5). Aim at keeping a fast split but not too demanding so to be able to keep the level of effort for the whole session, completing the distance without breaks. Rowers should be able to maintain a conversation.
Stroke Rate: Aim at 20 SPM and always stay within 18-22 SPM (strokes per minute)
ERG UT2 TIME
ERG UT2 TIME
To set up your ERG for this session use the Time Interval Workout Settings
Workout Structure: Steady-State Row. Maintain a consistent pace throughout the row, focusing on breathing, technique, and endurance
Duration: Based on the table below with 2 minutes rest (always prefer ACTIVE REST where you keep rowing moving harms and legs but without applying any force, this will reduce noticeably the accumulation of lactate in your muscles!)
Intensity: 65-75% of max effort (RPE 4-5). Aim at keeping a fast split but not too demanding so to stay at a level of effort that you are able to keep it for the whole session. Rowers should be able to maintain a conversation.
Stroke Rate: Aim at 20 SPM and always stay within 18-22 SPM (strokes per minute)
RPE - RATE of PERCEIVED EXERCION
RPE - RATE of PERCEIVED EXERCION
Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 1 – 10, using numbers to rate how much effort an activity takes. The RPE scale can help you manage exercise intensity and improve cardio training and endurance.
Your rate of perceived exertion (RPE) refers to how hard you think you’re pushing yourself during exercise. It’s subjective, which means that you decide how hard you feel you’re working during physical activity.
DRIVE PHASE
DRIVE PHASE
The drive phase is initiated with a push from the legs.
As the legs reach half their extension, the hip angle begins to open.
Once the legs are fully extended and the back is vertical the arms begin to draw the handle to the body.
The handle finishes about half way up the body. The elbows follow the line of the handle and the wrists stay in line with the forearm.
RECOVERY PHASE
RECOVERY PHASE
The recovery phase is as important as the drive. If this element is co-ordinated correctly it makes the drive phase instinctive. It is therefore this element that many rowers concentrate on during practice. The recovery is very similar to the drive phase but in reverse.
The finish position with the legs and back straight.
The recovery is initiated with the arms straightening.
The body pivots from the hips, before the legs bend.
The legs flex until the shins are vertical.
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