Rowing training

Erg – Multi-day workouts


6-step workout

For those who have never used the rowing machine before, this workout will help build a basic fitness level. Once it's built up, continue with one of the other workouts.

Step 1: 5x 1min – 8x 1min Row for 1 minute and then rest for 30 seconds. Repeat 5 times. In the next workout you row 6 times 1 minute and you build this up to 8 times 1 minute.
Step 2: 5x 2min – 8x 2min Row for 2 minutes and then rest for 30 seconds. Repeat 5 times. In the next workout you row 6 times for 2 minutes and increase this to 8 times 2 minutes.
Step 3: 5x 3min – 8x 3min Row for 3 minutes and then rest for 30 seconds. Repeat 5 times. In the next workout you row 6 times for 3 minutes and increase this to 8 times 3 minutes.
Step 4: 4x 4min – 7x 4min Row for 4 minutes, then rest for 30 to 60 seconds. Repeat this 4 times. In the next workout you row 5 times for 4 minutes and increase this to 7 times 4 minutes.
Step 5: 4x 5min – 7x 5min Row for 5 minutes, then rest for 30 to 60 seconds. Repeat 4 times. In the next workout you row 5 times for 5 minutes and increase this to 7 times 5 minutes.
Step 6: 1x 20min– 1x 30min Row 20 minutes. Add 2 minutes to each workout until you can row for 30 minutes.

15-day training

Train for this training schedule at least two times a week. Choose the column with the number of stars that best suits your condition. Start with the 1st training session (a.) and work through them in successive training sessions until all 15 training sessions have been completed. Rest for five minutes between reps. Try to row the last rep as fast as the first.

After the 15th workout, do a fitness test and then start again at a.
Test method 1: row hard for 6 minutes and record the distance covered.
Test method 2: choose a target distance (eg 5 kilometers), row it as fast as possible and record the split time.

Row slowly and warmly in ten minutes with a low stroke rate. Row a little harder for at least one minute, so that your breathing frequence goes up significant.

N training * split ** split *** split **** split Explanation
a. 1x20' 2:04-2:06 2:06-2:10 2:10-2:18 2:18-2:28  
b. 2x10' 2:00-2:02 2:02-2:06 2:06-2:14 2:14-2:24  
c. 1x6km 2:05-2:08 2:08-2:12 2:12-2:20 2:20-2:30  
d. 1x15' 2:08-2:12 2:12-2:16 2:16-2:24 2:24-2:34 To recover
e. 2x15' 2:03-2:05 2:05-2:09 2:09-2:17 2:17-2:27  
f. 1x30' 2:04-2:06 2:06-2:10 2:10-2:18 2:18-2:28  
g. 1x15' 2:08-2:12 2:12-2:16 2:16-2:24 2:24-2:38 To recover
h. 3x10' 1:58-2:02 2:02-2:06 2:06-2:14 2:14-2:24  
i. 1x8km 2:06-2:09 2:09-2:13 2:13-2:21 2:21-2:31  
j. 2x15' 2:03-2:05 2:05-2:09 2:09-2:17 2:17-2:27  
k. 8x500m 1:48–1:52 1:52–1:56 1:56–2:00 2:00-2:10  
l. 1x30min 2:04-2:06 2:06-2:10 2:10-2:18 2:18-2:28  
m. 1x10km 2:05-2:07 2:07-2:11 2:11-2:19 2:19-2:29  
n. 1x20' 2:08-2:12 2:12-2:16 2:16-2:24 2:24-2:34 To recover

Split times Erg – Hourly workouts
Erg workouts for groups

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