the ergometer (a.k.a. but the use of the erg is left open to interpretation because it allows you to move your body in almost any way imaginable, with only your feet anchored to the foot board. it can take years to master the skill of erging and rowing, but once you get the basic (and most efficient) rowing motion down, you can look and feel like a professional! you will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day. your stroke rate (sr) is the number of times you pull in a minute, and is displayed on the erg. the goal is to get to the point where you can hold the same 500m split pace for the entire ss workout. the higher the sr, the lower the split, and the lower the sr, the higher the split.
exercises in the body circuits should be done continuously, with the only rest coming after all of the exercises are completed once. recovery is an important part of any program, and sunday is the time to do it. this day is meant to have you charged back up for the next training week ahead. the erg can be an intimidating piece of equipment to master, but steady work will yield improvement. the sr should follow the progression 18-20-22-24-26-24-22-20-18-20 and so on. the paddle should be very easy. the sr should follow the progression 20-22-24-26-28-26-24-22-20-22 and so on.
rowers have become a mainstay in gyms across the country, and in rowing-only studios like row house workout 2. 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest. 3 minutes at 22 spm, harder effort; 1 minute rest. 3 minutes at 24 spm, comfortable effort; 1 minute rest. 3 minutes at 24 spm, harder effort; 1 minute rest. 10 minutes steady state rowing at your choice of power and stroke rate. the ergometer (. “erg,” c2, or rowing machine) can be an intimidating piece of exercise equipment. most fitness, rowing workouts, rowing workouts, rowing workouts for beginners, 2000m rowing training program, rowing training plan for weight loss.
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