12 Free Erg Workouts

12 Advanced Erg Workouts ergrowing.
com

12
Advanced
Erg Rowing
Workouts

12 SERIOUS ROWING - FITNESS
WORKOUTS

Sprinting - Intervals Vo2Max Sessions Long
Sessions Race Winning Rowing Workouts Summer
Erg Workouts 2k Rhythm Workout

12 Advanced Erg Workouts ergrowing.com

Introduction
Hey! Thanks for downloading your free 2k erg score workout guide.
The first thing that you need to know is that all of the workouts in this
guide are available from ergrowing.com.
But most are written in article format and could be difficult to access
quickly and remember. So weve reproduced 12 of our best (and most
popular) erg workouts in a clear, easy to-use workout guide. Weve also included the
articles to complete each workout.
A lot of the workout descriptions have links highlighted like this. If you click on one, you will
be directed to ergrowing.com where you can read the full related article
Feel free to print or distribute this pdf file. The only thing we ask in return is for
acknowledgement as the original source and maintenance of the integrity of the workouts
(in other words, please dont change the workouts).

Read This Important Mandatory Warning:
By the way, it goes without saying that you should be sufficiently fit and injury free to do the
following workouts. It would be foolish and dangerous to your health or life for you attempt
any workout in this guide if you are not capable of participating and engaging in rigorous,
demanding and severe physical exercise. If you are unsure or have any doubt about such
capability you should first consult a medical doctor.


3 Race Winning Rowing Workouts
Have you ever wondered about the rowing workouts you are doing
day in day out? Ever wonder if they are designed to help you actually
win a race? Late in rowing races is often the time when the outcome is
decided and its often down to the loser actually breaking, more than
the winner actually winning.
But you can learn to win close races by preparing physically (and mentally) with specific
workouts designed to get you familiar with severe pain tolerance and simulating the late
stages of a race.
But you should treat the following workouts with caution. Because of the heavy demand
physically and mentally they will place on you, they should only be attempted when you are
feeling relatively fresh and rested. Use them once a week at most and treat them with the
degree of seriousness that race winning knowledge deserves.

Here they are:

#1 Under Over Intervals
12 minutes total
(2 minutes at Threshold Power + 1 Minute Above Threshold Power) x 3
This is really tough training. And perfect for a controlled rowing environment like the erg.
Your Threshold Power(TP) is the power you could hold for 20 30 minutes in an all out test.
So for example, if your TP is 1:45 average /500 meters, then you would pull (1:45 for 2
minutes - then 1:44 1:43 for 1 minute) x 3 (which is 12 minutes total)
I first came across this type of training in the Lance Armstrong Performance Program. And
the first time I tried it I was only able to do one 12 minute set. It was extremely difficult but
after 3 4 weeks I was pulling 2 x 12 minutes with a 5 7 minute break between sets.


Under Over
Intervals

Time Stroke Rate Power

2 min 28 Threshold Power (TP)
1 min 30 Above TP
1 min 30 Above TP
1 min 30 Above TP
1 min 30 Above TP
12 minutes total

#2 Five Minute Boosters
(5 minutes at TP then 5 minutes easy rowing) x 5
Take it a little easier for the first couple (maybe 1:46 in the Under Over workout example).
The accumulative interval will start to really hit home for the final 2 sets. This is race winning
territory. You are burning, youre tired and the 5 minute rest is not enough to recover. Dig
deep and always finish hard to the line.
Five Minute
Boosters


5 min 20 Easy
5 min 20 Easy
5 min 20 Easy
5 min 20 Easy
45 minutes total


#3 Vo2 Max Intervals
The next workout below is vo2 max boosting rowing intervals. But here is a different erg
workout which again tests you in this race winning territory.
(1000 meters all out) x 3
Each set should be done with a proper racing start and a short sprint to the line. This is
severe training and is as much mental training as it is physical. This workout should only be
attempted once per week for a few weeks before an important race or test. When done
properly your lactate tolerance will go through the roof and your ability to win close
races will rocket with it.
Vo2 Max
Intervals

Distance/Time Stroke Rate Power

1000 meters 30 - 34 Vo2 Max Power
Same as work time 20 Easy
15 20 minutes
total


Indoor Rowing Workouts That Boost Your
Vo2 Max
Boosting your VO2 max for rowing on the erg is absolutely essential if you want to score big
in a 2k test. Good 2k erg times depend heavily on having a good VO2 max because during a
2k erg test, you are working near your VO2 max. Sometimes even above.
Imagine being able to boost that VO2 max. How much of a difference would it make to your
erg scores?
Lets have a look.
VO2 max is a measure of your ability to use oxygen. The greater your ability to use oxygen
during a 2k erg test, the harder you can pull. While a lot of studies by sports scientists say
that it is largely fixed by genetics, they still say that it can be increased with training.
How you can boost it starting today.
You need to aim to train at an intensity that is greater than 85% of your VO2 max (92% of
your Max heart rate). This training requires a good level of mental toughness and you must
be prepared to suffer to make gains.
Session #1.
30 seconds hard, 30 seconds medium
Row at or slightly faster than your 2k pace for 30 seconds.
Then for the 30 seconds medium try to pull 75% of the distance you rowed in the
work phase.
So for example say you rowed a hard 150 meters for 30 seconds holding 1:40. You
should aim to row around 112 meters in the medium which is in this example is
around 2:14
Repeat until you fade or drop more that 2 seconds below your target 2k power.
Vo2 Max #1


30 seconds 30 - 34 2k Pace
30 seconds 22 75% of 2k Pace
Repeat until fade or
2 second split failure


Session #2
1 minute hard, 1 minute medium.
This is similar to the 30 seconds workout except you change the work and rest times up to 1
minute.
Vo2 Max #2


1 minute 30 - 34 2k Pace
1 minute 22 75% of 2k Pace
Repeat until fade or
2 second split failure

Session # 3
Classic 5 x 3 minutes hard, 3 minutes light.
3 minutes rowing slightly below and slower than your 2k pace (remember the goal is
to be in a zone above 85% of your VO2 max which is roughly 92% of max heart
rate)
The 3 minute recovery is different to the other rowing intervals. This time you should
only float along and keep moving just keep active and row easy power.
Vo2 Max #3


3 minutes 30 - 34 Vo2 Max
3 minutes 20 Easy
3 minutes 20 Easy
3 minutes 20 Easy
3 minutes 20 Easy
45 minutes total

It makes sense to begin with the shorter VO2 max rowing intervals and progress to the
longer 3 minute ergs. Also, when you begin on the classic 5 x 3 you should start with 3 x 3
minutes. Then over a few weeks change to 4 x 3 before graduating to the hardcore to 5 x 3


minutes. This will help you develop naturally and prevent an erg meltdown in your
workouts.
The classic (5 x 3 minute) Vo2 Max workout should be used in the early racing season and
towards the end of the season. For example you could do a block of heavy VO2 max training
2 times per week for 3 4 weeks before your first big race. You would then continue your
normal rowing training sessions and reintroduce a short block of VO2 max training 2 3
weeks before the most important race of your season.
But you should consider that one of the above sessions may suit you more than the others.
You might find that you get better, faster results with say the 1 minute rowing intervals.
Ensure you play around with it and try to discover which one is right for you. Think also
about what session you need and what areas of your 2k erg you need to work on. Obviously
the shorter intervals require more power but less, longer term physical and mental
endurance.
Finally
Its easy to forget that good erg and rowing technique is as important as physical training.
The 30 seconds hard intervals will require you to spend a few strokes getting the fan moving
to 2k power. Which is a much greater percentage than you spend getting the fan moving
during the 3 minute intervals.
Plus if you did 12 x 1 minute intervals, you would have had to move the fan hard (from the
start) 12 times (as opposed to 5 times for the classic intervals).
Have this in mind when you are selecting what workout to do. But the bottom line according
to the sports scientists is that the classic session still gives the most gains.
Good erg times come with consistent and patient training. Boosting your rowing VO2 max
on the erg is a great controllable way to make your goals possible. But be warned, just like
the race winning rowing workouts this type of training is extreme to say the least.


Rowing Rhythm Workout
This is a new rowing workout that weve had good success with recently. Its a great
workout that can be done in the boat or on the erg. Most of the rowers and ergers that have
tried it all said it helped them to:
Row a really hard rowing session
Touch many training zones
Stay motivated (its a mentally alerting workout)
Jolt from the comfort zone into new rowing territory.
But be warned of all the rowing workouts that ergrowing.com recommends this one is one
of the toughest.
But most of all its a rowing workout designed to help you develop an awesome middle 1000
2k race pace.
Here it is:
Warm Up:
Warm up for around 20 minutes with some solid rowing.
After around 10 minutes do a 1 minute pipe opener rating 30 32 rowing hard.
Next (after a short break) do 3 x 15 strokes at rate 32, 34 and 36 respectively.
Take around 1 minute easy rowing between each 15 stroke push.
Finally do some easy rowing for 2 3 minutes and get ready for the actual rowing
session.
Phase I
Row hard at 32 strokes per minute for 30 seconds, then drop the rate down to 30 for
the next 30 seconds.
Repeat this wave for a total of 5 minutes.
In other words you will do each rate (30 and 32) 5 times in a row at 30 seconds each
continuously for 5 minutes
Take 5 minutes easy rowing and repeat the 30 second rowing wave for 5 minutes.
After that take 5 minutes easy rowing again and repeat the wave a third time.
Row easily for 5 minutes and take a short break.
7 minutes after finishing the 3
rd
rowing wave begin the next phase.


Phase II
12 minutes steady rowing rate 28.
Focus on power and rhythm developed in the 5 minute wave phase.
Take a 5 minute rest and repeat the 12 minute workout.
Thats it!
Warm down in the usual way.
2k Rhythm
Workout


Warm Up
10 minutes 22 Steady
1 minute 30 - 32 Hard
2 minutes 20 Easy
3 x 15 strokes 32 - 36 Hard
2 3 minutes 22 Easy
Work Phase I
30 seconds 32 Vo2 Max
30 seconds 30 Below Vo2 Max
5 minutes 20 Easy
Repeat Phase I x 2

Work Phase II
5 minutes 20 Easy
79 minutes total

Rowing Tips:
For the 5 minute wave workout make sure you work hard. For some rowers (and rowing
crews) rating 30 32 in the summer racing season is easy. But if you do it with extra punch
and purpose, you will get an excellent physically challenging workout.


But heres the best part. Most rowing workouts focus (mainly) on the physical training effect
of the program. Very few have a physical element intertwined with a specific technical &
physical element built into the workout.
Very few are designed so that it would be impossible to do a good workout without using
your technique and physicality properly.
Let me explain.
In this workout, when you drop the rate down from 32 to 30 strokes per minute you should
actually row harder. Thats right you should actually work harder in the water.
Now to some rowing coaches (and rowers) doing something like this is borderline rowing
heresy it betrays the very fundamentals of ratio and rhythm with the timing and speed of
the boat.
Accepted.
That stuff is all fine and dandy and in the real world of racing 2k competitively its actually
crucial. But in the world of training and practice you need to learn to improve your
weaknesses.
And you know what one the biggest weaknesses (technically & physically) of mid level
rowers and rowing crews is?
The 2k Rowing Settle Slump
Is that point of a rowing race where crews make a change from the after start phase to the
middle of the 2k course phase. Its the point where most crews actually lose speed and set
themselves up for a slower than potential middle of the course pace.
It happens because rowers and crews lighten off the work rate in the water way too much.
Trust me. 50 60 % of rowing crews (at mid level) do this in every race.
Powering down as the rate drops causes two things:
A drop in speed (because rate and power drop)
A distortion of the rhythm (power drops more than rate)
The distortion of the rowing rhythm causes all sorts of problems for the rest of the race.
Crews get too tired rowing in an incomplete rhythm that is not a direct match of the boat
speed.


Heres How To Solve It.
The rhythm at the beginning of a rowing race is generally good amongst most crews. But
most lose it when they drop the rate down for the middle 1k.
Of course it is necessary for survival to drop the rate and power (even the best crews in the
world could not hold the rate, length and power of the start phase for the entire 2k
although some are getting close)
You and your crews need to train and practice the transition from the racing start into the
middle 1000. Doing the 5 minute workouts (with 30 second waves) will help you and your
crew practice that transition.
So when the rate drops by 2 strokes per minute Harden on in the Water.
But what should you do when the rate goes back up to 32? Pull lighter? Pull the same?
Ill leave that up to you to feel it out. But most will pull harder.

Is this an Erg Workout?
Ive tried this rowing workout on the erg and found it to be a very demanding erg session.
Be warned this workout should only be attempted when you are mentally and physically fit.
And more importantly, should only be attempted once a week max.


Summer Erg Workouts for Rowers
If you are a rower, it would be a good idea to do some erging during the summer rowing
season. Even if its just 1 erg session per week it can really benefit and help your rowing.
Erging in Summer will help you
Keep in touch with the erg for the following winter
Row some fitness boosting workouts without having to rely on a crew.
Extract a maximum rowing related workout from yourself without worrying about
rowing crew technique.
Get some extra rowing sessions in (good if you are looking to get an edge over your
rivals and are involved in a seat-racing or selection scenario)
All of the following workouts are designed to be short and hard. In summer the priority
should be with your on water rowing sessions. But if you feel you need to erg for any of
the reasons above, it would be better if you could just get a quick, effective session in
without adversely affecting your crew rowing.
But the thing is you need to be able to judge this for yourself. And it depends on lots of
factors.
Here are some things that you might consider
Your current training load (and how tired you are)
Your overall fitness base (and ability to recover from extra sessions)
Your time and the priority you give to rowing or erging
Your rowing technique some people believe that erg can affect your rowing boat
technique in a negative way. This is an important consideration if you are a novice or
are less experienced rower. Beginner rowers rowing technique can be more
impressionable and open to influence.
The last point is very important. Say you have spent the past 5 weeks learning how to load
your legs in co-ordination with your back and arms. Then you get on the erg and hammer
out 5 x 500 meters (causing you to pull and jerk your shoulders at the catch) you could set
yourself back a long way in terms of technical development.
In summer, rowing coaches pay close attention to rowing technique.
But its not really a big problem for more experienced rowers they can usually hold their
technique regardless.


Here are the workouts.

Summer Rowing Session #1
8 x 500 meters / 1 minute rest
Do 8 times 500 meters with a 1 minute rest.
Aim for a consistent average erg score.
You can vary the intensity using average power or rating.
Or, if you are feeling really good, extend the session to 10 x 500 meters.

Summer
Session #1


500 meters 30 - 34 Hard
1 minute rest 20 Easy
Repeat 8-10 times
total

Summer Rowing Session #2
(16 strokes hard / 5 strokes light) x 15
Row hard for 16 strokes (this is 30 seconds if you are rating 32 strokes per minute)
Row light for 5 strokes (15 seconds of you rate 20 strokes per minute)
Repeat 15 times
Again you can vary the intensity using rate and power. A higher rate will obviously make the
work phase shorter.
If you are feeling Olympic, you could take a 5 minute rest after the 15 repetitions and repeat
the whole set again.


Summer
Session #2

Strokes Stroke Rate Power

16 strokes hard 30 - 34 Hard
5 Strokes light 20 Easy
Repeat 15 times
Increase Session:
Take 5 min rest and
repeat

Summer Rowing Session # 3
3 x 1000 meters (rest time: same as your work time)
This session is great and one of the best (in my opinion) for summer rowing training.
The session is based on the erg workouts that boost your Vo2 Max article and you
should read it for more details.
Vo2 Max
Intervals


15 20 minutes
total

Important. For all the workouts, you should warm up well (as you would for any hard
rowing workout). Also bear in mind the timing of the session. If you are using the erg to get
ahead and do some extra sessions by yourself make sure you do them when they will least
affect your actual crew rowing sessions.
The best time to do them is when there is no rowing seat racing imminent. And you know
you will have plenty of time to recover for the next important crew rowing session. I stress
important here, because you need to decide which crew rowing sessions are important.


Rowing Workout For Serious Rowers
Is your Erg Rowing Workout file getting a little old this summer? Do you feel like you are not
getting a return from your rowing workout sessions? Well, heres a nice rowing workout
blaster plan to blow out those summer cobwebs. (And help you discover more ideas for a
new erg or rowing workout)
The Blaster Pyramid Rowing Workout.
First How to Warm Up
Begin with some easy rowing for 10 minutes.
Then do 1 minute at medium power rate 26 28.
Take a short break and do 15 strokes at high power rate 28 30
Row light for 20 strokes and then do another 15 stroke push at high power rate 30
32
Again row light for 20 strokes before doing a 10 stroke push high power rate 32 34.
Take a short break before rowing continuously for 5 7 minutes.
Next get ready for the blaster rowing workout proper.
Before you begin this particular rowing workout you need to remember a couple of things.
First: Row or erg efficiently.
Second: Focus on a good rowing workout rhythm
Third: Have a plan. Even though the rowing workout is not a 2k all out, you should still
follow a good rowing workout strategy.
Fourth: Set yourself up. That includes setting a correct drag factor setting and also adjusting
your footplate to the correct position.
This rowing workout focuses on a pyramid system. Here it is:
2 x 250m with 3 minute rest.
2 x 500m with 5 minute rest
2 x 250m.
So as you can see. Begin with a 250m and when you finish take a 3 minute rest. Repeat the
250m before moving on to the 2 x 500m. The long 750m in the middle of the rowing
workout is the peak of the session. See below for an explanation on the rowing intensities.
This rowing workout is a stinger and is best left for a time when you feel like you need a
sharpening session. Also make sure that you are in good physical and mental shape before
attempting this workout.


Blaster
Pyramid


1 x 250 meters 30 - 34 Max Power
3 minutes Easy
3 minutes Easy
1 x 500 meters 30 - 34 Race Pace
5 minutes Easy
5 minutes Easy
1 x 750 meters 30 - 34 Slower than Pace
7 minutes Easy
5 minutes Easy
5 minutes Easy
3 minutes Easy

The Blaster Rowing Workout Intensity Guidelines
The first 250m rowing workout blasters should be done at close to maximum power and
speed. This is an important step for the rest of the erg or rowing workout. Don t try to save
yourself because in a rowing workout like this one every stroke counts.
The 500m sections should be done at a lesser intensity than the 250s. You could for example
try to practice the 1st 500 of your race. In fact a rowing workout like this one is great for
trying out different things. You get a number of chances to tweak your racing routines.
The 750m should not be done at maximum. Remember over longer distances you need to
be smart. A good example of approaching this section of the rowing workout is to use it to
practice the middle 750 of your race pace. Alternatively, if you are feeling tired you could
aim to do race pace 2 seconds per 500m on your split power.
Like all rowing workout (for the boat and the erg) you need to be personally aware and
responsible to your own needs and requirements. This erg rowing workout is designed
towards sharpening you up and getting you in peak physical condition for a 2k erg or rowing
race.


And like all good erg rowers, you should aim to train and develop your physical and mental
rowing skills towards a strong 2k erg score test strategy. And have this in mind when you
approach any rowing workout.


Rowers Why You Must Always Sprint
Rowers like pulling hard. On the erg and in the boat. Its what gives us speed and makes us
feel good. It makes us feel like were doing something honest and playing by the cardinal
rule of rowing and erging pull hard and go faster.
But given that you spend most of your time erging and rowing at a rate below 24 strokes per
minute you end up pulling A LOT of hard, slow strokes.
Physiologically thats fine(and necessary) for lots of reasons. But there is one major problem
with it- especially for erging:
You teach yourself to mainly pull slow hard strokes when all the money is at fast hard
strokes.
How You Can Fix It.
Always finish your session with a stepped sprint. Whether its an hour long erg or a short
series of 500 meter intervals, always finish the last work piece flat out. Why? Because you
will benefit massively in millions of ways both physically and mentally.
Your body will adapt and respond to the increased stimulus you heap upon it at a point
where you are under a lot of stress and fatigue. It will learn to expect that every rowing
session you do will have a sprint to the finish. This is a great weapon to have in your
armoury for tight races.
Your mind will also respond in a positive way to finishing the session on a high. You will
come away feeling good even if you didnt have a good row. You will also come to realise
that you will always be capable of going harder (and faster) no matter how tired you are
coming to the line.
But what about your long steady session?
Yes, even if its a long 1 hour row on the erg, you should still sprint to the line.
Heres an example.
From about 3 minutes left, step up your rating and power slightly (1 second per 500).
Do the same with 2 minutes left.
Then in the last minute start to slowly nail it.
Incrementally increase your power and rating so that in the last 20 seconds you are
all out recruiting every muscle fibre and brain power in your possession.
The same goes for shorter rowing workouts.
Over time if you practice a sprint in the long sessions you will develop an ability to sprint for


short sessions also. Even if you are only able to reduce your average power by 0.5 seconds
per 500 it will be worth it.
Sprinting is a great habit to develop. And it will not affect the general core purpose of a
particular rowing session.

Introduce it to your rowing and erging sessions and one day when you find yourself in a dog
fight use it to blow your opposition away.
P.S. Read the follow up to this article below, where I clarify some interesting questions
raised by one of our readers.


How To Make Every Session Count Why You
Should Sprint #2
I got an interesting email the other day from Mike, shortly after I wrote about the sprint in
rowing and why it can give you a competitive edge. He asked why I thought sprinting
wouldnt affect the general purpose of a particular erg workout. And gave an example of a
session where you might be rowing long and steady on a lighter day before a harder quality
day of erging.
Would sprinting on the lighter day tire you out so that the following days quality session
would be affected?
He got me thinking.
The answer must be yes it will tire you. But
20 seconds hard will produce lactate, but it should clear away in the warm down and in the
hours afterwards. The 2 minutes 40 seconds before that is a building exercise that will get
you prepared mentally and physically for the blow out. I believe its beneficial to mentally
practice the run in to the line.
I always like to train hard because I dont have a lot of time. Long gone are the days when I
could rack up 2 or 3 sessions a day and now its all about being effective with my training.
And that means trying to make gains every session.
For normal rowers and ergers I believe its better to train hard continuously (but with
designated recovery days) and come off the gas only in the lead up to the biggest race of the
season.
Peaking once and once only.
All of the other competitions and hard training are just good practice and excellent mental
training for me.
Sure there are some races along the way that I like to do well in and I micro-taper, but the
big picture for me is all about performing in one big event every year. Theres been times
when the big race was mid season and I prepared specifically for that.
You see I believe that any serious erger, indoor rower and rower in only capable of
performing BIG once a season. And when I say BIG I mean a couple-of-chances-in-a-lifetime
big. If a season is structured properly and training goes well then a rower should be capable
of hitting it right physically and mentally one time only.
Especially mentally.


Think about all the world class rowers and endurance athletes out there and how they
prepare for one (2 at most) major championships per year. They train though the
competitions of lesser importance because they know that they can only physically and
mentally peak properly once a season.
If you, like me can only train once a day then you should take a look at your sessions and
training plans. Aim to eliminate the floating days where you are erging just for the sake of
following the programme and not benefiting much.
Aim to make every session count.
Use recovery days for recovery stay away from the erg and rest or do some other easy
type of activity like swimming or walking.
And when its time to train. Train like hell. Thats where the sprint comes in. If you feel like
you need to back off a little so you can get the most out of tomorrows session do it. But
never waste an opportunity to improve.
Ultimately you have to make a value judgment for yourself. Consider your own training
history and recovery rates and decide where the trade off lies between today and
tomorrow.
But I believe that training when you are not exactly fresh can give you enormous mental
benefits in the long run. Lots of rowers can train hard when they are feeling good but how
many can do it when they feel tired? And one a day when you reach that once-in-a-lifetime-
chance and you dont feel 100% for whatever reason, you know you will prevail.

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