Erg – Hourly workouts

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Legend:
'=minutes, S=strokes, P=power, R=stroke rate, Rr=race pace, →=followed by

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I	1 series: 40', Pmax, R22 or R24 or R26
II	1 series (40'): 4' K75% → 1' K90%, R22 or R24 or R26
III	2 series: R22, or R24 or R26, 20' Pmax → 5' rest
IV	2 series: 19' } 4' T18 → 3' R20 → 2' R22 → 1' R24 → 2' R22 → 3' R20 → 4' T18 → 5' rest
V	10' R20 Pmax leg pressure → 5' rest → 10' R20 Pmax enddraw → 5' rest → 10' R20 Pmax leg pressure & enddraw → 5' rest
VI	2 series (48'): 4' R24 → 3'R26 → 2' R28 → 1' R30 → 2' R28 → 3' R26 → 4' R24 → 5' rest
VII	3 series (45'): 10' R28 or R30 Pmax → 5' rest
VIII	1 series (45'): 2' R24 → 2' R26
IX	1 series (45'): 2' R22 → 2' R24 → 2' R26 → 2' R24 and then back to R22
X	2 series (38'): 1' R22 → 1' R24 → 1' R26 → 1' R24 → 1' R26 → 1' R28 → 1' R26 → 1' R28 → 1' R26 → 1' R28 → 1' R26 → 1' R24 → 1' R26 → 1' R24 → 1' R22 → 5' rest

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	Erg – Half hourly workouts
	Erg – Multi-day workouts