12 free erg workouts

7/22/2019 12 Free Erg Workouts

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12 Advanced Erg Workouts ergrowing.com

12AdvancedErg Rowing

Workouts12 SERIOUS ROWING - FITNESS

WORKOUTS

Sprinting - IntervalsVo2Max SessionsLong

SessionsRace Winning Rowing WorkoutsSummer

Erg Workouts2k Rhythm Workout


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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, easyto-use workout guide. Weve also included the

articles to complete each workout.

A lot of the workout descriptions have links highlightedlike 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.


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3 Race Winning Rowing Workouts

Have you ever wondered about the rowing workoutsyou 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 isdecided 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 thedegree of seriousness that race winning knowledge deserves.

Here they are:

#1 Under Over Intervals12 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 2030 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 1:441:43 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 34 weeks I was pulling 2 x 12 minutes with a 5 7 minute break between sets.


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Under Over

Intervals

Time Stroke Rate Power2 min 28 Threshold Power (TP)

1 min 30 Above TP2 min 28 Threshold Power (TP)

1 min 30 Above TP

2 min 28 Threshold Power (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

Time Stroke Rate Power5 min 28 Threshold Power (TP)

5 min 20 Easy


5 min 20 Easy


5 min 20 Easy


5 min 20 Easy


45 minutes total


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#3 Vo2 Max Intervals

The next workout below isvo2 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 roofand your ability to win close

races will rocket with it.

Vo2 Max

IntervalsDistance/Time Stroke Rate Power1000 meters 30 - 34 Vo2 Max Power

Same as work time 20 Easy

1000 meters 30 - 34 Vo2 Max Power



1520 minutes

total
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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 bigin 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 saythat it is largely fixed by genetics, they still say that it can be increased with training.

How you can boost itstarting 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 ofmental toughnessand 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. Youshould 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 Power30 seconds 30 - 34 2k Pace

30 seconds 22 75% of 2k Pace

Repeat until fade or

2 second split failure
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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 1minute.

Vo2 Max #2

Time Stroke Rate Power1 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 isto be in a zone above 85% of your VO2 maxwhich is roughly 92% of max heart

rate)

The 3 minute recovery is different to the other rowing intervals. This time you shouldonly float along and keep movingjust keep active and row easy power.

Vo2 Max #3

Time Stroke Rate Power3 minutes 30 - 34 Vo2 Max

3 minutes 20 Easy

3 minutes 30 - 34 Vo2 Max

3 minutes 20 Easy


3 minutes 20 Easy3 minutes 30 - 34 Vo2 Max

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


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minutes. This will help you develop naturally and prevent anerg meltdownin 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 34 weeks before your first big race. You would then continue yournormal rowing training sessions and reintroduce a short block of VO2 max training 23

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 gooderg and rowing techniqueis 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 thestart) 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

therace winning rowing workoutsthis type of training is extreme to say the least.
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Rowing Rhythm Workout

This is a newrowing workoutthat 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 warnedof all the rowing workouts thatergrowing.comrecommends this one is one

of the toughest.

But most of all its a rowing workout designed to help you develop an awesomemiddle 10002k 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 3032 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 23 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 forthe 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 minuteseasy rowingand 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 3rdrowing wave begin the next phase.
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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

Time Stroke Rate PowerWarm Up

10 minutes 22 Steady

1 minute 30 - 32 Hard

2 minutes 20 Easy

3 x 15 strokes 32 - 36 Hard

23 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

12 minutes 28 Steady

5 minutes 20 Easy

12 minutes 28 Steady79 minutes total

Rowing Tips:

For the 5 minute wave workout make sure you work hard. For some rowers (and rowing

crews) rating 3032 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.


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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

heresyit 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 ofracing 2k competitivelyitsactually

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. 5060 % 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.
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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 minuteHarden 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 thisrowing workouton 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 weekmax.
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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 yourrowing.

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 yourselfwithout worrying about

rowing crew technique.

Get some extra rowing sessions in (good if you are looking to get an edge over yourrivals and are involved in aseat-racing or selection scenario)

All of the following workouts are designed to be short and hard. In summer the priorityshould be with your onwater 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 isyou need to be able tojudge this for yourself. And it depends onlots 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 timeand the priority you give to rowing or erging Yourrowing techniquesome 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 rowersrowing 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 andjerk 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 moreexperienced rowersthey can usually hold their

technique regardless.
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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.

SummerSession #1

Distance/Time Stroke Rate Power500 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 theintensity 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.
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Summer

Session #2

Strokes Stroke Rate Power16 strokes hard 30 - 34 Hard

5 Strokes light 20 EasyRepeat 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 theerg workouts that boost your Vo2 Maxarticle and you

should read it for more details.

Vo2 Max

Intervals

Distance/Time Stroke Rate Power

1000 meters 30 - 34 Vo2 Max PowerSame as work time 20 Easy




1520 minutes

total

Important.For all the workouts, you should warm up well (as you would for anyhardrowing 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.
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Rowing WorkoutFor 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 anew erg or rowing workout)

The Blaster Pyramid Rowing Workout.

FirstHow to Warm Up

Begin with some easy rowing for 10 minutes. Then do 1 minute at medium power rate 2628. Take a short break and do 15 strokes at high power rate 2830 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 3234. Take a short break before rowing continuously for 57 minutes. Next get ready for the blaster rowing workoutproper.

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 acorrect drag factor settingand also adjusting

yourfootplate 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 1 x 750m with 7 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 beforeattempting this workout.
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Blaster

Pyramid

Distance/Time Stroke Rate Power1 x 250 meters 30 - 34 Max Power

3 minutes Easy1 x 250 meters 30 - 34 Max Power

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 Easy1 x 500 meters 30 - 34 Race Pace

5 minutes Easy

1 x 250 meters 30 - 34 Max Power

3 minutes Easy

1 x 250 meters 30 - 34 Max Power

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 oneevery 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 750mshould not be done at maximum. Remember over longer distances you need tobe 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 pace2 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.


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19/22


RowersWhy 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 ergingpull 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 waysboth 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 outrecruiting 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


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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.


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How To Make Every Session CountWhy You

Should Sprint #2

I got an interesting email the other day from Mike, shortly after I wrote aboutthe sprint inrowingand 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 yesit 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 andexcellent mental

trainingfor 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 seasonand 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.
http://www.ergrowing.com/rowers-always-sprint/http://www.ergrowing.com/rowers-always-sprint/http://www.ergrowing.com/rowers-always-sprint/http://www.ergrowing.com/rowers-always-sprint/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/2k-erg-mental-toughness/http://www.ergrowing.com/rowers-always-sprint/http://www.ergrowing.com/rowers-always-sprint/


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12 Advanced Erg Workouts ergrowing com

Think about all theworld class rowers and endurance athletesout 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 andtraining 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 recoverystay 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. Butnever 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 andyou dont feel 100% for whatever reason,you know you will prevail.
http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/http://www.ergrowing.com/2k-erg-test-meltdown-5-steps-for-a-fast-recovery/http://www.ergrowing.com/2k-erg-test-meltdown-5-steps-for-a-fast-recovery/http://www.ergrowing.com/2k-erg-test-meltdown-5-steps-for-a-fast-recovery/http://www.ergrowing.com/2k-erg-test-meltdown-5-steps-for-a-fast-recovery/http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/

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