A Great Erg Workout
Posted: July 8th, 2006, 2:18 pm
I've got a great erg workout I think this would be the correct place to post it -I'm never sure.
It's relatively short and can give you a good idea of where you are with your erg fitness and strength level. The percentages are based on the chart that should be somewhere on the Concept2 website. You probably all have one.
On the chart the splits run down the left hand side. The top line has the percentages. So if you think you can do a 2k on a 1:46 split -use that line. So for example 98% of 1:46 is a 1:48 split.
The 30 seconds on 30 off is done at a 1:48 and paddle for 30 seconds.
And so on up the pyramid and back down. I suggest writing this workout on a piece of paper and taping to your machine.
I really like this workout for 2 reasons. The first is able to find your level. If you feel your training is moving along and you can handle the next level go for it. Try the 1:44 line. The second reason it's a good workout is that you can tell where your weaknesses are and what you should be working on. For example if you have more problem getting your splits down to the 98% and 94% and the 88% and 86% are relativly easier you probably need to work on power and not fitness.
I try to do this every other Saturday for a diagnosis of where I am. It's a tough enough workout though -that you want to go a bit easy on Friday's workout depending on age and recovery rate.
I also think it's a great workout and training for a 2K.
The WEIS is named for a West Coast coach who made it up
Have fun.
WEIS
Set your erg for 40 minutes
4x30 seconds on , 30 seconds off at 98%
5 minutes on. 1 minute off at 88%
10x20 seconds on , 10 seconds off at 94%
10 minutes on at 86%
10x20 seconds on , 10 seconds off at 94%
5 minutes on ,1 minute off at 88%
4x30 seconds on,30 seconds off at 98%
COMMON MISTAKES WITH THIS WORKOUT
Going out to hard in the beginning-stay at the prescribed percentages.
Thinking there is a minute off after the 10-minute piece –there isn’t
When it says off, it means off: paddle easy
It's relatively short and can give you a good idea of where you are with your erg fitness and strength level. The percentages are based on the chart that should be somewhere on the Concept2 website. You probably all have one.
On the chart the splits run down the left hand side. The top line has the percentages. So if you think you can do a 2k on a 1:46 split -use that line. So for example 98% of 1:46 is a 1:48 split.
The 30 seconds on 30 off is done at a 1:48 and paddle for 30 seconds.
And so on up the pyramid and back down. I suggest writing this workout on a piece of paper and taping to your machine.
I really like this workout for 2 reasons. The first is able to find your level. If you feel your training is moving along and you can handle the next level go for it. Try the 1:44 line. The second reason it's a good workout is that you can tell where your weaknesses are and what you should be working on. For example if you have more problem getting your splits down to the 98% and 94% and the 88% and 86% are relativly easier you probably need to work on power and not fitness.
I try to do this every other Saturday for a diagnosis of where I am. It's a tough enough workout though -that you want to go a bit easy on Friday's workout depending on age and recovery rate.
I also think it's a great workout and training for a 2K.
The WEIS is named for a West Coast coach who made it up
Have fun.
WEIS
Set your erg for 40 minutes
4x30 seconds on , 30 seconds off at 98%
5 minutes on. 1 minute off at 88%
10x20 seconds on , 10 seconds off at 94%
10 minutes on at 86%
10x20 seconds on , 10 seconds off at 94%
5 minutes on ,1 minute off at 88%
4x30 seconds on,30 seconds off at 98%
COMMON MISTAKES WITH THIS WORKOUT
Going out to hard in the beginning-stay at the prescribed percentages.
Thinking there is a minute off after the 10-minute piece –there isn’t
When it says off, it means off: paddle easy
Nor had I really considered the strength-sapping effects of subtropical Manhattan "air" (today three parts breathable gasses, two parts water vapor, the remainder foul odors and smog). Having been Down Under for the start of its winter, I am not yet re-acclimated to Middle Atlantic summer....
