Advanced Erg Workouts – Extreme

Erg Workout – Advanced (hard) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 1 – 3 22 – 24
5 x 3 min 5 – 9 25 – 32
Rowing cool down 10 min 1 20

Total Time: 40 minutes.

  • Erg for 15 minutes warming up at level 1 – 3 intensity.
  • Erg for 3 minutes at 25 – 32 strokes per minute at level 5 – 9 intensity.
  • Rest for 3 minutes and repeat (3 times total).
  • Warm down with 10 minutes easy erging.
rower training

Erg Workout – Advanced (hard) #2

Row Time Intensity Stroke Rate
Rowing warm up 15 min 1 – 2 22
90 seconds x 10 6 – 8 26 – 32
Rowing cool down 10 min 1 20

Total Time: 67 minutes.

  • Row for 15 minutes warming up on the erg.
  • Erg for 90 seconds at 26 – 32 strokes per minute at level 6 – 8 intensity.
  • Rest for 2 minutes and repeat (10 times total)
  • Warm down with some easy erging for 10 minutes.

Erg Workout – Advanced (hard) #3

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22 – 24
1 x 2 min 6 – 7 26 – 28
1 x 4 min 5 25 – 27
1 x 2 min 6 – 8 26 – 28
Rowing cool down 10 min 1 10

Total Time: 48 minutes.

  • Warm up for 15 minutes at 22 – 24 strokes per minute.
  • Erg for 2 minutes at 26 – 28 strokes per minute at level 6 – 7 intensity.
  • Next change your rate 25 – 27 and intensity to lvell 5 for 4 minutes.
  • Change again to 26 – 28 strokes per minute and 6 – 8 intensity.
  • Rest for 7 minutes and repeat the sequence (2 times total).
  • Finsh off by warming down with some easy erging for 10 minutes

rower training