Individual erg workouts
Ergometers can be quite boring. With these training forms you can make ergometering fun again.
High-Intensity Interval Training is a workout in which you go flat out for twenty seconds, followed by ten seconds of complete rest. With ten reps and 3 to 4 sets. Rest for five minutes between sets. And of course you try to keep the decay in seconds between the first and last 20 seconds as small as possible. There are indications that excessive HIIT (more than 2-3 times a week) may harm your mitochondria. So use it with caution.
Choose a distance. Row this distance in less than one minute. Take a rest, increase the distance by ten meters and then row this distance within one minute. Repeat this by increasing the distance by ten meters. That's why it's called death row!
1' on 1' off
Choose the number of minutes you want to exercise. Alternate hard every minute hard with one minute of rest.
Pace chase 15min
Row 5, 4, 3, 2 and 1 minute hard in a row. Start with 5min at a chosen stroke rate and increase the stroke rate each time by 2. For example stroke rate 20, 22, 24, 26, 28.
Determine the number of torments you want to exercise. Before each torment, choose a split/stroke rate/duration combination. You get a point for every combination you complete. Determine the percentage of well ergometered afflictions.
|Jan Kok Rowing machine workouts|
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