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Download 12 Advanced Erg Rowing Workouts - 2K Test   Advanced Erg Workouts   12 Advanced Erg Rowing Workouts 12 SERIOUS ROWING - FITNESS WORKOUTS Sprinting - Intervals –

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  • 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.

  • 12 Advanced Erg Workouts ergrowing.com

    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.

  • 12 Advanced Erg Workouts ergrowing.com

    Under Over Intervals

    Time Stroke Rate Power 2 min 28 Threshold Power (TP) 1 min 30 Above TP 2 min 28 Threshold Power (TP) 1 min 30 Above TP 2 min 28 Threshold Power (TP) 1 min 30 Above TP 2 min 28 Threshold Power (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

    Time Stroke Rate Power

    5 min 28 Threshold Power (TP) 5 min 20 Easy 5 min 28 Threshold Power (TP) 5 min 20 Easy 5 min 28 Threshold Power (TP) 5 min 20 Easy 5 min 28 Threshold Power (TP) 5 min 20 Easy 5 min 28 Threshold Power (TP) 45 minutes total

  • 12 Advanced Erg Workouts ergrowing.com

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

    http://www.ergrowing.com/indoor-rowing-workouts-boost-your-vo2-max/

  • 12 Advanced Erg Workouts ergrowing.com

    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

    Time Stroke Rate Power

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

    http://www.ergrowing.com/2k-erg-mental-toughness/

  • 12 Advanced Erg Workouts ergrowing.com

    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

    Time Stroke Rate Power

    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

    Time Stroke Rate Power

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

  • 12 Advanced Erg Workouts ergrowing.com

    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 sp