Here is a message from Los Angeles Rowing Club’s Coaching Coordinator, Chris Reins:

My favorite workout on the erg is a 24 minute workout that builds over the course of the piece. Here’s how it breaks down:

3 min “on”; 1 min “off” x 6

• 1st interval: 3 min @ 70% pressure; 1 min paddle
• 2nd interval: 3 min @ 75% pressure; 1 min paddle
• 3rd interval: 3 min @ 80% pressure; 1 min paddle
• 4th interval: 3 min @ 85% pressure; 1 min paddle
• 5th interval: 3 min @ 90% pressure; 1 min paddle
• 6th interval: 3 min @ 100% pressure, 1 min paddle

To translate the pressure into splits, you can do the following:

Start from your 100% pressure split — what can you sustain for 500 m? Let’s say it’s 2:00 / 500m. You could start your first interval sustaining a split of 2:15 – 2:20 and work the numbers down from this starting point.

My favorite workout on the water is 60 stroke pieces at various ratings.

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