here is your erg training plan for this week (remember, it's also posted on the board in the hallway at VRC).
Day 1) ERGING:
Warm up 12min
3 x 7 min / rest 5 min
Set1) 7min = 3'R18 / 2' R20 / 2' R22 (Start 3' R18 at intensity - your 20min test + 6-8seconds), then for each rate change increase your speed by 1-2 seconds
Set2) 7min = 4'R20 / 2' R22 / 1' R24 ( For 4'R20 you should start with the same split that you held from the previous set at R20 and then build your speed from there.
Set3) 7min = 3'R22 / 2' R24 / 1' R26 / 1'R28 (Start 3' R22 with the same split that you held from the previous set)
Day 2) ERGING:
Warm up 15min
2 x 11min (11min = 20sec ON full pressure, 40sec OFF; R18/20/22/24/26/28/26/24/22/20/18 );
Day 3)
Practice on water. (3 x 1000m ; 1st -R18, 2nd R22, 3rd R24; 1 x 1500m R26);
Feel free to ask me questions about erging, cardio, technique on water/or erging at maksim@vancouverrowingclub.ca
Or can just start an open conversation in the blog.
