2 x 7 Minute 2k Erg Test Preparation Rowing Workout
Prepare for a 2k Erg Test with this 2 x 7 Minute Rowing Workout. This workout will improve the Oxygen Transportation Efficiency to your muscles as you power near 2k pace.
Workout Snapshot
| Detail | Time (min) | Rate |
|---|---|---|
| Rowing warm up 15 min | 15:00 | 22 |
| 1 x 7 min | 7:00 | 26-28 |
| 1 x 7 min rest | 7:00 | - |
| 1 x 7 min | 7:00 | 26-28 |
| Rowing cool down 10 min | 10:00 | 20 |
Total Time: 46 min | Work Time: 14 min | Intensity: TR | Strokes: 530 | Avg Rate: 24 | Work Rate: 27
Steps- Spend 15 minutes warming up following the TR warm up schedule.
- Take a short break and get ready for the workout.
- Row for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- Rest for 7 minutes with active light rowing.
- Row again for 7 minutes at 26 – 28 strokes per minute atTransportation Rowing Intensity Scale.
- Warm down with some easy rowing for 10 minutes.
- TR Warm-up 15 min
- Start with some easy half slide strokes for 1 minute
- Go to full slide after 1 minute, rowing light at rate 18-20
- After 2 minutes, increase your power to UT2 pace hold the rate at 18-20
- After 5 minutes, go to UT1 pace.
- After 7 minutes, stop and sip some water.
- Start rowing again and row for 3 minutes at your UT1 pace.
- Next, row light for 1 minute.
- At 10 minutes, do 20 strokes at your AT pace.
- Row light for 15 strokes.
- Row hard again at AT/TR pace for 20 strokes
- Row light for 15 strokes.
- Row hard again for 20 strokes at your TR pace.
- Row light and if you feel ready, stop and get ready for the workout
- Otherwise you can do another 10 stokes at TR pace followed by a short rest.
- Focus on your rowing machine form and technique.
- Play around with your power as you change the rate between 28 and 28. Look to see if you can increase your pace/speed when the rate goes up.
- When your rate drops, try to maintain your rhythm don't drop the power too much.
- Make sure to warm up properly, but don't do too much work and save your effort for the workout.
- Be sure to stick to the intensity and stroke rate.
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