Erg Workouts

[[old] UTKRower]

All, I am new to this forum, though not new to rowing. I competed competitively in college and now after several years of being on "hiatus" (working on my career) I am hoping to begin training and eventually compete again as I truly miss it. <br><br>I recall some workouts I previously did, but was hoping some of you could share some moderate to advanced workouts for 2k training. I have started with some 30 min pieces, but want to be sure I mix it up.<br><br>Thanks in advance for sharing!

[[old] giniajim]

I'm new to C2 rowing myself, but my "hiatus" lasted about 42 years! I just started with my new C2 about two weeks ago. I decided to just start getting some meters in. I started with 1000-2000 meters a day, and have tried to gradually increase that. I'm now up to 3000-4000 a day. All in 1000 or 2000 meter chunks. I do an occasional row for time at either 500, 1000 or 2000 meters. They getting better, but I'm still down around 75% in my age group.

[[old] gisborne]

I'm in a similar situation though it's been 10 years since I rowed on the water. I am going to try building an aerobic base and to that end I am doing 7500 meter sessions 4 times a week at about a 2:00 pace. Every 2 weeks I'm going to raise the length 500 meters until I reach 10k. At that point I'll look into other workouts but I'd rather settle into a consistent rowing routine than jump the gun by trying too much fancy stuff that might cause me to lose my motivation.

[[old] Sir Pirate]

Gisborne<br><br>You have got it spot on with the idea of building a good aerobic base, I would say work your way up to a maximum of 45-60min worth of rowing on 2 of your 4 weekly sessions.<br>A great session to do is 30min at 20spm, this works on technique, it is a hard session but works well if done on a regular basis.<br><br>Sir Pirate

[LindaM]

I like long rows and do them in lots of different ways. One of my favorites is 10K UT1 with a twist. Whenever you see the '000 turn over, increase stroke rate by 2 (it changes my pace by about 10 seconds/500) and hold that for 200 meters, then return to normal 10K UT1 pace. I usually row at 26-27 SPM, so the increase to 28 - 30 really gets my heart rate up by the end of the session, yet it's not so hard because 4/5 of the workout is at UT1 pace.

[[old] danimal]

Hey UTKrower,<br>One of my favorites is 20 x :20 at near 2K pace with :40 recovery . It does hurt , but it gets that 2K time down.<br><br>Dan

[[old] c2jonw]

I like a half hour done at slowly increasing power. For example, I know I can do a 1:54 even pace half hour, so for this workout I set up the monitor to give me 10x 3 minute splits. I do the first 3 minutes at 1:59, the second at 1:58, the third at 1:57, and so on down to 1:50 for the last one. <br>I can do this (and the same idea for a 10K, using 10x1000 meter splits) with almost no warmup because I'm starting out at a comfortable pace. The slow build adds some discipline to the workout, and I get some pretty fast, higher power work at the end. It also helps me learn how to row negative splits, which I have to hit myself over the head to accomplish in a race.......JonW