A Great Erg Workout

[carie graves]

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

[Yankeerunner]

Seems like an interesting workout. If I can find the chart with the splits and percentages I'd like to give it a try.

Rick

[Yankeerunner]

Made my first effort at this workout this morning. Covered 9678m to make a line in the sand.

Having done a 7:09.1 2km recently I chose 1:47 as a reference point and split the difference between the 1:46 line and the 1:48 line. So my targets were:
1:49 for 98%
2:02 for 88%
1:53 for 94%
2:05 for 86%

On the trip up the pyramid the splits jumped all over the place. Coming back down I was able to get to the correct split by the 3rd stroke and keep it pretty much on target. The 4 X 30" were about 17 strokes on/11strokes off, and the 10 X 20" 10-11 strokes on/4 strokes off.

It didn't feel particularly stressful so I'll move on to the 1:46 line next time.

One question. Should stroke rates be capped? I was doing 1:49 at about 34spm, 1:53 @ 31-32, 2:02 @ 26-27, and 2:05 at 24-25. Paddles were at about 22spm.

Rick Bayko

[NavigationHazard]

Always ready to try new ways to flagellate myself on the erg, jetlagged me (just back from 3 weeks in Australia) decided to emulate YankeeRunner and have a go at a Weis Workout.

In retrospect this was not necessarily the smartest move the day after something like 26 hours in airplanes and terminals.... 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....

WEIS WORKOUT

4 x 30”/30”, target pace 1:33.9 r34 (98% of 1:32)

01] 166.9 m 1:29.9 pace 482.5 aw 796.6 pw 34.0 spm 14.2 spi 9.8 mps DF 125.7 DL 138.8 cm D/R 1:1.8
02] 165.9 m 1:30.4 pace 473.6 aw 704.3 pw 34.0 spm 13.9 spi 9.8 mps DF 125.3 DL 138.9 cm D/R 1:1.9
03] 165.1 m 1:30.9 pace 466.8 aw 710.2 pw 34.0 spm 13.7 spi 9.7 mps DF 124.6 DL 137.0 cm D/R 1:1.9
04] 166.1 m 1:30.3 pace 475.1 aw 719.6 pw 34.0 spm 14.0 spi 9.8 mps DF 125.1 DL 137.4 cm D/R 1:1.9

Averages:
166.0 meters, 1:30.4 pace (101.8% of 1:32), 474.5 average watts, 732.7 peak watts, 34.0 strokes per minute, 14.0 stroke power index, 9.8 meters per stroke, Drag Factor 125.2, Drive Length 138.0 cm, Drive/Recovery ratio 1:1.9

1 x 5’, target pace 1:44.5 r28 (88% of 1:32)

1447.8 m 1:43.6 pace (88.8%) 314.7 aw 500.7 pw 28.0 spm 11.2 spi 10.3 mps DF 123.2 DL 135.9 cm D/R 1:2.1

1’ rest

10 x 20”/10”, target pace 1:37.9 r34 (94% of 1:32)

01] 100.5 m 1:39.5 pace 355.2 aw 651.2 pw 24.0 spm 14.8 spi 12.6 mps DF 125.1 DL 143.0 cm D/R 1:2.5
02] 102.5 m 1:37.5 pace 377.1 aw 668.5 pw 24.0 spm 15.7 spi 12.8 mps DF 125.0 DL 147.1 cm D/R 1:2.5
03] 101.8 m 1:38.2 pace 369.3 aw 676.4 pw 24.0 spm 15.4 spi 12.7 mps DF 125.6 DL 147.4 cm D/R 1:2.5
04] 102.1 m 1:37.9 pace 372.5 aw 689.9 pw 24.0 spm 15.5 spi 12.8 mps DF 125.9 DL 148.9 cm D/R 1:2.4
05] 103.4 m 1:36.7 pace 386.8 aw 692.8 pw 24.0 spm 16.1 spi 12.9 mps DF 127.9 DL 150.0 cm D/R 1:2.5

06] 102.5 m 1:37.6 pace 376.5 aw 697.2 pw 24.0 spm 15.7 spi 12.8 mps DF 126.4 DL 150.8 cm D/R 1:2.4
07] 101.4 m 1:39.0 pace 365.1 aw 671.8 pw 24.0 spm 15.2 spi 12.7 mps DF 124.7 DL 149.6 cm D/R 1:2.4
08] 102.8 m 1:37.3 pace 380.2 aw 713.9 pw 24.0 spm 15.8 spi 12.8 mps DF 126.5 DL 152.2 cm D/R 1:2.4
09] 101.7 m 1:38.3 pace 368.2 aw 678.9 pw 24.0 spm 15.3 spi 12.7 mps DF 125.0 DL 151.9 cm D/R 1:2.4
10] 101.1 m 1:38.9 pace 361.7 aw 687.5 pw 24.0 spm 15.1 spi 12.6 mps DF 124.4 DL 151.1 cm D/R 1:2.4

Averages:
102.0 m 1:38.1 pace (98.3%) 371.3 aw 682.8 pw 24.0 spm 15.5 spi 12.7 mps DF 125.7 DL 149.2 cm D/R 1:2.4

1 x 10’, target pace 1:47.0 r24 (86% of 1:32)

2801.1 m 1:47.1 pace (85.9%) 285.4 aw 490.0 pw 23.7 spm 12.0 spi 11.8 mps DF 123.5 DL 142.8 cm D/R 1:2.5

1' rest (extra; not in original workout. See below)

10 x 20”/10”, target pace 1:37.9 r24 (94% of 1:32)

11] 102.8 m 1:37.3 pace 380.0 aw 805.7 pw 24.0 spm 15.8 spi 12.8 mps DF 164.6 DL 145.9 cm D/R 1:2.3
12] 102.4 m 1:37.6 pace 376.4 aw 722.2 pw 24.0 spm 15.7 spi 12.8 mps DF 160.8 DL 148.5 cm D/R 1:2.4
13] 100.8 m 1:39.2 pace 358.3 aw 708.0 pw 24.0 spm 14.9 spi 12.6 mps DF 159.3 DL 149.3 cm D/R 1:2.1
14] 103.7 m 1:36.4 pace 390.8 aw 703.9 pw 30.0 spm 13.0 spi 10.4 mps DF 159.3 DL 148.8 cm D/R 1:1.6
15] 102.4 m 1:37.6 pace 376.2 aw 676.7 pw 30.0 spm 12.5 spi 10.2 mps DF 158.4 DL 141.9 cm D/R 1:1.7

16] 102.0 m 1:38.0 pace 371.7 aw 658.8 pw 27.0 spm 13.8 spi 11.3 mps DF 158.0 DL 151.1 cm D/R 1:1.8
17] 105.1 m 1:35.1 pace 406.8 aw 751.2 pw 30.0 spm 13.6 spi 10.5 mps DF 157.6 DL 146.4 cm D/R 1:1.6
18] 103.6 m 1:36.5 pace 389.2 aw 682.0 pw 30.0 spm 13.0 spi 10.4 mps DF 159.0 DL 147.9 cm D/R 1:1.6
19] 104.6 m 1:35.6 pace 400.6 aw 684.9 pw 30.0 spm 13.4 spi 10.5 mps DF 158.8 DL 147.3 cm D/R 1:1.6
20] 108.7 m 1:32.0 pace 449.3 aw 764.0 pw 33.0 spm 13.6 spi 9.9 mps DF 157.6 DL 148.2 cm D/R 1:1.5

Averages:
103.6 m 1:36.5 pace (104.5%) 389.9 aw 715.7 pw 28.2 spm 13.9 spi 11.1 mps DF 159.3 DL 147.5 cm D/R 1:1.8

1 x 5’, target pace 1:44.5 r28 (88% of 1:32)

1424.8 m 1:45.3 pace (87.3%) 300.0 aw 568.6 pw 25.5 spm 11.8 spi 11.2 mps DF 131.5 DL 142.7 cm D/R 1:2.2

1' rest

4 x 30”/30”, target pace 1:33.9 r34 (98% of 1:32)

05] 165.8 m 1:30.5 pace 473.0 aw 779.4 pw 34.0 spm 13.9 spi 9.8 mps DF 130.9 DL 138.6 cm D/R 1:1.8
06] 168.1 m 1:29.2 pace 492.7 aw 827.2 pw 34.0 spm 14.5 spi 9.9 mps DF 132.3 DL 141.5 cm D/R 1:1.7
07] 165.3 m 1:30.8 pace 468.2 aw 768.9 pw 34.0 spm 13.8 spi 9.7 mps DF 131.4 DL 141.5 cm D/R 1:1.7
08] 173.6 m 1:26.4 pace 543.0 aw 902.3 pw 34.0 spm 16.0 spi 10.2 mps DF 134.3 DL 146.4 cm D/R 1:1.7

Averages:
168.2 m 1:29.2 pace (107.0%) 494.2 aw 819.5 pw 34.0 spm 14.5 spi 9.9 mps DF 132.2 DL 142.0 cm D/R 1:1.7

I couldn't hold to my target rating in the second set of 20"/10" intervals. Out of concession to the humidity I also took an extra minute of rest after the 10' piece, both to rehydrate and to towel off the handle. I also handled down on the short rest intervals rather than try to paddle them. This possibly reduced the aerobic demand; on the other hand, the more the flywheel is allowed to slow the more energy it takes to restart it so the overall effect may have been a wash. Finally, I did some playing around with drag factor that would not be allowed in a 'real' 2k test. For these reasons I'm not going to invest too much faith in the predictive results of the workout....

[NavigationHazard]

To clarify the mind-numbing set of numbers in my previous post:

I set the workout up on ErgMonitor rather than my PM3, as I was interested in tracking changes (if any) in my stroke profile from one pace/rate to another. Things are much simpler on a standard monitor....

One other observation: it seems to me that this workout demands the same kind of aerobic/anaerobic admixture that a raced 2k does, and in roughly similar proportions. I found it challenging -- not least in terms of trying to remember what I was supposed to do next.... And while I'm not as yet prepared to accept it as a 2k predictor, I'm reasonably happy with the results. I think that anyone who has been doing a lot of low-rate distance work will find it especially good in pointing to faster paces/rates that need training attention.

[Yankeerunner]

You're a beast NavHaz. And I mean that in the most jealous sort of way.

I had little trouble remembering what came next because did what Carie suggested and wrote it all down in big enough numbers to read without glasses as the paper lay on the floor next to the erg.

I was glad to see that even you couldn't keep the spm down to 24 and had to increase it as you tired. Iwouldn't be able to do 94% at 24spm even a little bit.

Next time I'll try it a little faster, and hope to repeat the workout every couple of weeks until it leaves me in a wimpering heap. I might also try the workout suggested my Linda Muri that went like this:

For noting progress try 10 x 3 minutes with 30 seconds rest. After a warm up try to row each piece at your 2km stroke rate but start off 6-8 seconds off your 2km “guess” pace to start and try to lower by 3-4 tenths each subsequent 3:00 interval. This is a high aerobic workout in the beginning but challenges the early lactate system toward the end.

Rick

[Robt.Lee]

This won't fit in the PM which only supports 30 intervals.