Erg Workouts

Workout of the Day

3 x 5000m / 2' rest @2k + 15-25 ○ Description: Row three 5,000m pieces with a 2-minute rest between each piece @2k + 15-25 ○ Heart Rate Zone: UT2 ○ Total Time: ~70 minutes

Concept2 Workout of the Day

Intervals of 1 minute, 3 minutes, 5 minutes, 3 minutes and 1 minute. 2 minutes light between the work intervals.

Random Workout

Short Duration Workouts

5 x 500m, 2' easy paddle
5 x 500m, 2' easy paddle (no stop) @2k-3

Heart Rate Zone: AT

Total Time: ~18' + WU/CD
5000m with rate changes
5000m with rate changes every 1000m: 25-22-25-28-25

Heart Rate Zone: UT1

Total Time: ~20'
5 x 3 min / 1 min easy
5 x 3 min / 1 min easy @ 2k + 4

Heart Rate Zone: AT

Total Time: ~20' + WU/CD
Stroke pyramid
Stroke pyramid: 10/20/30/40/50/40/30/20/10 Take 10 strokes hard followed by 10 light. Then take 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10 (hard @2k, easy paddle)

Heart Rate Zone: UT1

Total Time: ~20' + WU/CD
2 x 2000m rate increase
2 x 2000m rate increase / 4 min easy @2k + 8-10 (can go less at higher spm). Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

Heart Rate Zone: UT1

Total Time: ~22' + WU/CD
21 minutes with rate increase
21 minutes with rate increase @ 2k + 18-20 (decreasing time by 2 sec every rate increase) Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Heart Rate Zone: UT1-AT

Total Time: 21' + WU/CD
4 x 1000m / 1 min easy/rest
4 x 1000m / 1 min easy/rest @ 2k + 6-8

Heart Rate Zone: UT1

Total Time: 20' + WU/CD
6x500m / 2' rest
6x500m / 2' rest @ 2k - 1-3. Every time you do this remove 15” rest (like separate days)

Heart Rate Zone: AT

Total Time: 20' + WU/CD
10 x 1 min / 1 min easy
10 x 1 min / 1 min easy @ 2k - 3-4

Heart Rate Zone: AN

Total Time: 20' + WU/CD
13 x 30” flat out
13 x 30” flat out with 15” rest (so 6:30 total work) - up to 3 sets with 4' rest between them

Heart Rate Zone: AN

Total Time: 15' - 25' + WU/CD
30' @ 2k + 10-14
30' @ 2k + 10-14

Heart Rate Zone: UT1

Total Time: 30'
5x (1' @2k + 2, 1' @2k - 2)
5x (1' @2k + 2, 1' @2k - 2). 90” rest in between each round.

Heart Rate Zone: AT

Total Time: 17.5' + WU/CD
10 bullet
10 bullet (10x 1' @2k- 2-4 with 1' rest)

Heart Rate Zone: AN

Total Time: 20' + WU/CD
1/2/3/4/5/6' with 1' rest
1/2/3/4/5/6' with 1' rest @2k + 4-8

Heart Rate Zone: AT

Total Time: 26'
Ergocalypse
Ergocalypse [14 x 250m @ 2k - 3-4 with 1' rest. Open Rate.]

Heart Rate Zone: AN

Total Time: 30' + WU/CD

Medium Duration Workouts

2x 19' pyramids/ 3' rest
2x 19' pyramids/ 3' rest:
[4' @18sr, 3' @20sr, 2' @22sr, 1' @24sr, 2'@22sr, 3'@20sr, 4'@18sr] x 2
3' rest. Keep a consistent split between pieces

Heart Rate Zone: UT1

Total Time: ~42 minutes
10,000m with rate changes
10,000m with rate changes every 2000m:
24-22-24-26-24 @2K + 15-25

Heart Rate Zone: UT2/UT1

Total Time: ~45 minutes
8 x 500m / 2 min rest
8 x 500m / 2 min rest @2k +1-2:
Perform eight 500m pieces with a 2-minute rest period between each piece.

Heart Rate Zone: AT

Total Time: ~30 minutes + WU/CD
4 x 2000m / 2 min rest
4 x 2000m / 2 min rest @2k+5-10:
Perform four 2000m pieces with a 2-minute rest period between each piece.

Heart Rate Zone: UT1

Total Time: ~35 minutes
5 x 1500m / 1' paddle
5 x 1500m / 1' paddle @2k + 12-16:
Perform five 1500m pieces with a 1-minute paddle between each piece.

Heart Rate Zone: UT1

Total Time: ~45 minutes
2 x 12 min / 6' easy
2 x 12 min / 6' easy @2k + 10:
Perform two 12-minute pieces with a 6-minute easy row between each piece.

Heart Rate Zone: UT1

Total Time: ~30 minutes
6 x 3 min / 3' easy
6 x 3 min / 3' easy @2k + 2:
Perform six 3-minute pieces with a 3-minute easy row between each piece.

Heart Rate Zone: AT

Total Time: ~36 minutes + WU/CD
10000m @16-22spm
10000m @16-22spm:
Row a 10,000m piece at a stroke rate between 16 and 22 spm.

Heart Rate Zone: UT2

Total Time: ~45 minutes
30' Time Trial
30' Time Trial:
Row as far as you can in 30 minutes.

Heart Rate Zone: UT1

Total Time: 30 minutes + WU/CD
5 x 5 min / 2 min easy
5 x 5 min / 2 min easy @2k + 6-12:
Perform five 5-minute pieces with a 2-minute easy row between each piece.

Heart Rate Zone: UT1

Total Time: 35 minutes + WU/CD
40' @ 2k + 20-30
40' @ 2k + 20-30:
Row for 40 minutes at a pace 20-30 seconds slower than your 2k pace.

Heart Rate Zone: UT2

Total Time: 40 minutes
Erg Assault
Erg Assault [6 x 1000m / 3 min' @ 2k + 4-5. Open Rate]:
Perform six 1000m pieces with a 3-minute rest between each piece.

Heart Rate Zone: AT

Total Time: 40 minutes
2 x 20', 1' rest
2 x 20', 1' rest. @2k + 20-30:
Perform two 20-minute pieces with a 1-minute rest between each piece.

Heart Rate Zone: UT2

Total Time: 41 minutes
6000 m, harder strokes
6000 m, taking 10 harder strokes at the beginning of each 500 m:
Row a 6000m piece with an increased intensity for the first 10 strokes of each 500m.

Heart Rate Zone: UT1

Total Time: ~25 minutes
2x 15' pyramid, 2' rest
2x 15' pyramid, 2' rest:
Perform two 15-minute pyramid pieces with a 2-minute rest between each piece.

Heart Rate Zone: UT1

Total Time: ~32 minutes
Quadzilla
Quadzilla [4x4', 3' rest @2k + 0-4. Open Rate]:
Perform four 4-minute pieces with a 3-minute rest between each piece.

Heart Rate Zone: AN

Total Time: 28 minutes + WU/CD
20 x 1:40 on, 20" off
20 x 1:40 on (sr > 30), 20" off (paddle):
Perform 20 intervals of 1:40 at a stroke rate greater than 30 with a 20-second paddle between intervals.

Heart Rate Zone: AT

Total Time: 40 minutes + WU/CD
7 X [3 min @ 22 spm, 2 min @ 25, 1 min @ 28], 2' rest
7 X [3 min @ 22 spm, 2 min @ 25, 1 min @ 28], 2' rest between sets:
Perform seven intervals of 3 minutes at 22 spm, 2 minutes at 25 spm, and 1 minute at 28 spm, with a 2-minute rest between each set.

Heart Rate Zone: AT

Total Time: 56 minutes + WU/CD
Speed/endurance intervals
Row 6 sets of 3min on/1 min off/ 90s on/ 30s off:
The 3 min intervals @24-26sr, the 90s intervals @ 26-30sr.

Heart Rate Zone: UT1

Total Time: 36 minutes + WU/CD
(20 bullet) 20x 1' on, 1' rest
(20 bullet) 20x 1' on, 1' rest. @2K - 0-2:
Perform twenty 1-minute intervals with a 1-minute rest between each interval.

Heart Rate Zone: AT

Total Time: 42 minutes + WU/CD
Death on a Stick
Death on a Stick [5x5'. SR 22, 24, 26, Open, 26 ALL OUT. 5' rest after each one. @2k + 4-6]:
Perform five 5-minute pieces with a 5-minute rest between each piece. Stroke rates: 22, 24, 26, Open, 26 ALL OUT.

Heart Rate Zone: AT

Total Time: 50 minutes + WU/CD

Long Duration Workouts

50' @ 2k + 20-30
50' @2k + 20-30

Heart Rate Zone: UT2

Total Time: 50 minutes
12000m @2k + 20-30
Row a 12,000m piece @2k + 20-30

Heart Rate Zone: UT2

Total Time: ~54 minutes
2 x 25' @ 2k + 10-16, 2' rest
Piece 1: Row for 25 minutes @2k + 10-16, with a 20-22 stroke rate.
Piece 2: Row the same distance as piece 1, with a goal to complete it in under 25 minutes.

Heart Rate Zone: UT2

Total Time: ~52 minutes
3 x 20' @ 2k + 10-16, 2' rest
Piece 1: Row for 20 minutes @2k + 10-16, with a 20-22 stroke rate.
Piece 2: Row the same distance as piece 1, with a goal to complete it in under 20 minutes.
Piece 3: Row the same distance as piece 1, with a goal to complete it in under 20 minutes.

Heart Rate Zone: UT2

Total Time: ~62 minutes
ENERGY
18' @ 22spm, 3' rest. 18' @ 22, 5' rest. 10': 4/3/2/1 min @ 22/24/26/28 spm, 5'rest. 1' on, 1' off x3 @30/32/Open spm.

Heart Rate Zone: UT2

Total Time: 60 minutes + WU/CD
60' @2k +20-30
Row for 60 minutes @2k + 20-30

Heart Rate Zone: UT2

Total Time: 60 minutes
60' @2k + 10-20
Row for 60 minutes @2k + 10-20

Heart Rate Zone: UT1

Total Time: 60 minutes
4-6-8-10-8-6-4 min pyramid / 2' rest @2k + 15-20
Row a pyramid: 4 minutes on, 2 minutes rest, 6 minutes on, 2 minutes rest, 8 minutes on, 2 minutes rest, 10 minutes on, 2 minutes rest, 8 minutes on, 2 minutes rest, 6 minutes on, 2 minutes rest, 4 minutes on. @2k + 15-20

Heart Rate Zone: UT2

Total Time: 60 minutes
2x 30', 2' rest @ 2k + 20-30
Row two 30-minute pieces with a 2-minute rest between each piece @2k + 20-30

Heart Rate Zone: UT2

Total Time: 62 minutes
15000m @ 2k + 20-30
Row a 15,000m piece @2k + 20-30

Heart Rate Zone: UT2

Total Time: ~65 minutes
3 x 5000m / 2' rest @2k + 15-25
Row three 5,000m pieces with a 2-minute rest between each piece @2k + 15-25

Heart Rate Zone: UT2

Total Time: ~70 minutes
5 x 12' / 3' easy/rest as needed @2k+15-25
Row five 12-minute pieces with a 3-minute easy row or rest between each piece @2k + 15-25

Heart Rate Zone: UT2

Total Time: 75 minutes
5K on, 5' paddle. 4K on, 4' paddle. 3K on, 3' off. 2K on, 2' paddle. 1K on, 1' paddle. On@2K + 10-20
Row a 5K piece, then a 5-minute paddle, a 4K piece, then a 4-minute paddle, a 3K piece, then a 3-minute rest, a 2K piece, then a 2-minute paddle, and a 1K piece, then a 1-minute paddle. On@2K + 10-20

Heart Rate Zone: UT2

Total Time: ~75 minutes
80' @ 2k + 20-30
Row for 80 minutes @2k + 20-30

Heart Rate Zone: UT2

Total Time: 80 minutes
2 x 10,000m / 3' rest @2k + 20-30
Row two 10,000m pieces with a 3-minute rest between each piece @2k + 20-30

Heart Rate Zone: UT2

Total Time: ~90 minutes
4 x 5000m / 2' rest @2k + 20-30
Row four 5,000m pieces with a 2-minute rest between each piece @2k + 20-30

Heart Rate Zone: UT2

Total Time: ~90 minutes
Half Marathon (21097m) @2k + 20-30
Row a half marathon (21,097m) @2k + 20-30

Heart Rate Zone: UT2

Total Time: ~100 minutes