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

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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, 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.

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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.

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Under Over Intervals

Time
2 min 1 min 2 min 1 min 2 min 1 min 2 min 1 min 12 minutes total

Stroke Rate
28 30 28 30 28 30 28 30

Power
Threshold Power (TP) Above TP Threshold Power (TP) Above TP Threshold Power (TP) Above TP Threshold Power (TP) Above TP

#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
5 min 5 min 5 min 5 min 5 min 5 min 5 min 5 min 5 min 45 minutes total

Stroke Rate
28 20 28 20 28 20 28 20 28

Power
Threshold Power (TP) Easy Threshold Power (TP) Easy Threshold Power (TP) Easy Threshold Power (TP) Easy Threshold Power (TP)

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#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
1000 meters Same as work time 1000 meters Same as work time 1000 meters 15 20 minutes total

Stroke Rate
30 - 34 20 30 - 34 20 30 - 34

Power
Vo2 Max Power Easy Vo2 Max Power Easy Vo2 Max Power

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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 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
30 seconds 30 seconds Repeat until fade or 2 second split failure

Stroke Rate
30 - 34 22

Power
2k Pace 75% of 2k Pace

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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 1 minute.

Vo2 Max #2
Time
1 minute 1 minute Repeat until fade or 2 second split failure

Stroke Rate
30 - 34 22

Power
2k Pace 75% of 2k Pace

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
3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 45 minutes total

Stroke Rate
30 - 34 20 30 - 34 20 30 - 34 20 30 - 34 20 30 - 34

Power
Vo2 Max Easy Vo2 Max Easy Vo2 Max Easy Vo2 Max Easy Vo2 Max

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 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.

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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 3rd rowing 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
Warm Up 10 minutes 1 minute 2 minutes 3 x 15 strokes 2 3 minutes Work Phase I 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 5 minutes Repeat Phase I x 2 Work Phase II 12 minutes 5 minutes 12 minutes 79 minutes total

Stroke Rate
22 30 - 32 20 32 - 36 22 32 30 32 30 32 30 32 30 32 30 20

Power
Steady Hard Easy Hard Easy Vo2 Max Below Vo2 Max Vo2 Max Below Vo2 Max Vo2 Max Below Vo2 Max Vo2 Max Below Vo2 Max Vo2 Max Below Vo2 Max Easy

28 20 28

Steady Easy Steady

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.

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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 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.

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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 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.

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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 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.

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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.

Summer Session #1
Distance/Time
500 meters 1 minute rest Repeat 8-10 times total

Stroke Rate
30 - 34 20

Power
Hard Easy

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.

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Summer Session #2
Strokes
16 strokes hard 5 Strokes light Repeat 15 times Increase Session: Take 5 min rest and repeat

Stroke Rate
30 - 34 20

Power
Hard Easy

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

Distance/Time
1000 meters Same as work time 1000 meters Same as work time 1000 meters 15 20 minutes total

Stroke Rate
30 - 34 20 30 - 34 20 30 - 34

Power
Vo2 Max Power Easy Vo2 Max Power Easy Vo2 Max Power

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.

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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 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 before attempting this workout.
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Blaster Pyramid
Distance/Time
1 x 250 meters 3 minutes 1 x 250 meters 3 minutes 1 x 500 meters 5 minutes 1 x 500 meters 5 minutes 1 x 750 meters 7 minutes 1 x 500 meters 5 minutes 1 x 500 meters 5 minutes 1 x 250 meters 3 minutes 1 x 250 meters

Stroke Rate
30 - 34 30 - 34 30 - 34 30 - 34 30 - 34 30 - 34 30 - 34 30 - 34 30 - 34

Power
Max Power Easy Max Power Easy Race Pace Easy Race Pace Easy Slower than Pace Easy Race Pace Easy Race Pace Easy Max Power Easy 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 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.

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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.

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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

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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 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.

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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-lifetimechance and you dont feel 100% for whatever reason, you know you will prevail.

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