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

TR hard intervals

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.

Warm-up

• 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.

Pro Tips Pro

1. Focus on your rowing machine form and technique.
2. 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.
3. When your rate drops, try to maintain your rhythm don't drop the power too much.
4. Make sure to warm up properly, but don't do too much work and save your effort for the workout.
5. Be sure to stick to the intensity and stroke rate.