Erg plan

Introduction

The aim of this plan is to improve your fitness (and hence your 2km erg time) while also ensuring your technique is what we’re after in the boat. Refer to the Training zones page for information on the impact of different each zone.

The Thursday progression squad erg session will also include a 10 min core strength component - Core 2024/25

Make sure you clean the erg down after use.

Report any issues that you find with the erg using the QR code stuck on each erg.

Useful app

Tracking erg scores: Erg Data - https://www.concept2.com/ergdata

Drag factor

Before you start, check the drag factor on the erg. Set it to:

- Women’s squad set to 115-120

- Men’s squad set to 120-125

Warm up

Always warm up. The standard 10 min warm up is shown below

0:00 - 2:00 r18
2:00 - 3:00 r20
3:00 - 4:00 r22
4:00 - 5:00 r26
5:00 - 6:00 r28
6:00 - 6:30 r30+
6:30 - 8:00 r20
8:00 5x max power, r30 burst, then r20
8:30 5x max power, r30 burst, then r20
9:00 5x max power, r30 burst, then r20 to 10min

The run up to bumps

Bumps is in July and this is what we are now training towards. Bumps is a crazy week of racing have a look at this video https://www.youtube.com/watch?v=JdnJH7fc6us

This erg plan is intended to working on improving your 2km time. The aim is to have a mix of UT2 to build fitness and work on form and higher rate to work on maintenance of form at racing rates.

29th May

Part 1: Warm up

Part 2: Race starts

Part 3: Hard effort /firm pressure while maintaining consistency in split and form (18 mins total).

Rate pyramid: 2 mins @r20, r22, r24, r26, r28, r26, r24, r22, r20

Part 4: Hard effort/firm pressure while maintaining consistency in split and form (15 mins total).

3 lots of: 1 min row @ r28, 1 min rest

3 min rest

3 lots of: 1 min row @ r26 , 1 min rest

5th Jun

This is is a UT2 session to build cardiovascular fitness. Use the UT2 split/500m that you have calculated previously (mean 30r20 split +12 sec)

Part 1: Warm up

Part 2: Race starts

Part 3: UT2

3 x 15 min @ r20, 1 min rest between

12th Jun

Part 1: Warm up

Part 2: Race starts

Part 3: Hard effort /firm pressure while maintaining consistency in split and form (20 mins total).

4 x 4 minutes, r28, 2 min rest between

Part 4: Hard effort/firm pressure while maintaining consistency in split and form (15 mins total).

5 x 2 minute, r28, with 1 min rest

19th Jun

This is is a UT2 session to build cardiovascular fitness. Use the UT2 split/500m that you have calculated previously (mean 30r20 split +12 sec)

Part 1: Warm up

Part 2: Race starts

Part 3: UT2

3 x 15 min @ r20, 1 min rest between

Part 4: Core

26th Jun

Part 1: Warm up

Part 2: Race starts

Part 3: Hard effort /firm pressure while maintaining consistency in split and form (27 mins total).

3 x 6 minutes work, r28, with 3 min rest

Part 4: Hard effort/firm pressure while maintaining consistency in split and form (15 mins total).

5 x 2 minute, r28, with 1 min rest

19th Jun

This is is a UT2 session to build cardiovascular fitness. Use the UT2 split/500m that you have calculated previously (mean 30r20 split +12 sec)

Part 1: Warm up

Part 2: Race starts

Part 3: UT2

3 x 15 min @ r20, 1 min rest between

Part 4: Core

26th Jun

Part 1: Warm up

Part 2: Race starts

Part 3: Hard effort /firm pressure while maintaining consistency in split and form (24 mins total).

3 x 6 minutes work, r28, with 2 min rest

Part 4: Hard effort/firm pressure while maintaining consistency in split and form (12.5 mins total).

5 x 2 minute, r28, with 30sec rest

3rd Jul

2km time - Record your time and see how your time has changed compared to earlier in the season

Part 1: Warm up

Part 2: Record your 2km time

2 km row - Maximum effort

Part 3: UT2

3 x 10 min @ r20, 2 min rest between

Part 4: Core

10th Jul

10th July is the CRA time race.

For those who aren't racing, continue to build your endurance whilst testing yourself with two 1,000m rows. These will give you an idea of the fitness needed for your 2,000m end goal.

Part 1: Warm up

Part 2: Hard effort/firm pressure while maintaining consistency in split and form.

1000m row @r28, 3 min rest, x3

Part 3: Core

17th Jul

This is is a UT2 session to build cardiovascular fitness. Use the UT2 split/500m that you have calculated previously (mean 30r20 split +12 sec)

Part 1: Warm up

Part 2: Race starts

Part 3: UT2

3 x 15 min @ r20, 1 min rest between

Part 4: Core

BUMPS

week commencing 21st July

The fun is yet to come!

Additional training

Each week also try and incorporate cross training on any other piece of cardio equipment for 10-20 minutes.

If you want to do a 2nd erg session a week, we recommend you do 2 or 3x 20mins at rate 20 with a 2 min break between each

Remember to also include strength exercises such as squats and lunges. Core exercises that focus on lower back e.g. plank, side plank, dorsal raises. Stretches for your hip flexors and calves.

Concept 2 Monitor

This video gives information on the data that the erg monitor displays: https://www.youtube.com/watch?v=jkV9dcIqWgY

Google Sites

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