Rowing training

Erg – Jan Kok workouts

Row yourself warm in 10 minutes at 75% strength and at stroke rate 18. Choose one of the schedules below. Eradicate in 10 minutes at 75% power and stroke rate 18.

Schedule I
Schedule II
by
until
rate
split
by
until
rate
split

0'

5'

-

2:30

0'

5'

T20

2:30

5'

9'

-

2:15

5'

9'

T22

2:15

9'

12'

-

2:00

9'

12'

T24

2:10

12'

13'

-

Max

12'

15'

T26

2:00

13'

18'

-

2;30

15'

17'

T28

1:50

18'

22'

-

2:20

17'

19'

Max

Max

22'

25'

-

2:10

19'

23'

T20

2:30

25'

27'

-

Max

23'

26'

T22

2:30

27'

31'

-

2:40

26'

29'

T24

2:15

31'

34'

-

2:15

29'

31'

T28

2:00

34'

36'

-

2:00

31'

33'

Max

Max

36'

37'

-

Max

33'

35'

T20

2:00

37'

39'

-

2:30

35'

36'

Max

Max

39'

40'

-

Max

36'

38'

T18

2:30

38'

40'

Max

Max

Schedule III
Schedule IV
by
until
rate
split
by
until
rate
split

0'

5'

-

2:30

0'

5'

-

2:30

5'

9'

-

2:20

5'

9'

-

2:15

9'

12'

-

2:10

9'

12'

-

2:00

12'

14'

-

Max

12'

13'

-

Max

14'

17'

-

2:30

13'

17'

T20

2:30

17'

18'

-

Max

17'

20'

T22

2:20

18'

21'

-

2:30

20'

22'

T24

2:10

21'

22'

-

Max

22'

24'

T28

2:00

22'

25'

-

2:30

23'

26'

Max

Max

25'

26'

-

Max

26'

30'

-

2:30

26'

30'

-

2:30

30'

33'

-

2:20

30'

33'

-

2:15

33'

35'

-

2:10

33'

35'

-

2:00

35'

37'

-

2:00

35'

37'

-

Max

37'

39'

-

Max

Schedule V
Schedule VI
by
until
rate
split
by
until
rate
split

0'

5'

-

2:30

0'

4'

-

2:10

5'

9'

-

2:15

4'

7'

-

2:00

9'

12'

-

2:00

7'

9'

-

1:50

12'

14'

-

1:50

9'

11'

-

Max

14'

15'

-

Max

11'

15'

-

2:10

15'

19'

-

2:30

15'

18'

-

2:00

19'

22'

-

2:00

18'

20'

-

1:50

24'

24'

-

1:50

20'

21'

-

Max

26'

26'

-

Max

21'

25'

T20

2:30

26'

31'

-

2:30

25'

28'

T22

2:20

31'

35'

-

2:10

28'

31'

T24

2:10

35'

38'

-

2:00

31'

33'

T28

2:00

39'

39'

-

Max

33'

35'

Max

Max

35'

39'

-

2:10

39'

42'

-

2:00

42'

44'

-

1:50

44'

46'

-

Max

Schedule 4.VII
Schedule 4.VIII
by
until
rate
split
by
until
rate
split

0'

4'

-

2:20

0'

5'

-

2:30

4'

7'

-

2:15

5'

9'

-

2:20

7'

10'

-

2:10

9'

12'

-

2:10

10'

12'

-

2:00

12'

14'

-

2:00

12'

14'

-

Max

14'

19'

-

Max

14'

19'

-

2:20

19'

22'

-

2:30

19'

23'

-

2:15

22'

23'

-

Max

23'

26'

-

2:10

23'

27'

T20

2:30

26'

28'

-

2:00

27'

30'

T22

2:20

28'

30'

-

Max

30'

32'

T24

2:10

30'

34'

-

2:20

32'

34'

T28

2:00

34'

37'

-

2:15

34'

36'

Max

Max

37'

39'

-

2:10

36'

39'

-

2:30

39'

41'

-

Max

39'

41'

-

2:20

41'

43'

-

2:10

43'

44'

-

Max


Split times Erg – Individual workouts
Erg – Half hourly workouts

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© 2016 - 2022 Jeroen Brinkman