Advanced Erg Workouts – Hard

Erg Workout – Advanced (hard) #1

Row Time Intensity Stroke Rate
Rowing warm up 15 min 1 – 3 22 – 24
3 x 3 min 5 – 7 25 – 28
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 – 28 strokes per minute at level 5 – 7 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
3 x 5 min 5 – 6 25 – 27
Rowing cool down 10 min 1 20

Total Time: 50 minutes.

  • Row for 15 minutes warming up on the erg.
  • Erg for 5 minutes at 25 – 27 strokes per minute at level 5 – 6 intensity.
  • Rest for 5 minutes and repeat (3 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
10 x 1 min 5 – 7 26 – 27
Rowing cool down 10 min 1 20

Total Time: 44 minutes.

  • Warm up for 15 minutes at 22 – 24 strokes per minute.
  • Erg for 1 minute at 26 – 27strokes per minute at level 5 – 7 intensity.
  • Rest for 1 minute and repeat (10 times total).
  • Finsh off by warming down with some easy erging for 10 minutes.

Erg Workout – Advanced (hard) #4

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

Total Time: 55 minutes.

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

Erg Workout – Advanced (hard) #5

Row Time Intensity Stroke Rate
Rowing warm up 15 min 2 22 – 23
2 x 8 min 5 – 6 25 – 27
Rowing cool down 10 min 1 20

Total Time: 46 minutes.

  • Warm up for 15 minutes at 22 – 23 strokes per minute.
  • Erg for 8 minutes at 25 – 27 strokes per minute at level 5 – 6 intensity.
  • Rest for 5 minutes and repeat.
  • Finsh off by warming down with some easy erging for 10 minutes.