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MRC Downstream 


Welcome to MRC's virtual meeting place and library - MRC Downstream

WEEKLY Workout suggestions:  Week 13: Jan 24-30

Off-season Week 13 (January 24-30)


Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.


Erg workout #1


3 x the following, at full pressure. 5’ rest between sets.


5’ at 20 spm, 4’ rest

4’ at 22 spm, 3’ rest

3’ at 24 spm, 2’ rest

2’ at 26 spm, 1’ rest

1’ at 28 spm


Erg Workout #2


4 x 10’ hard, 24-26 spm. 4’ rest. 


Erg Workout #3


3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.





For any workout, be sure to warm up thoroughly, cool down and stretch after.


WEEKLY Workout suggestions:  Week 12: Jan 17-23

Off-season Week 12 (January 17-23)


Erg workout #1


5 x [12’ on (hard, 22-24 spm), 3’ off (2:30’ easy paddle, :30 stand)]. So 60’ continuous, except for the 30 seconds stand. 


Erg Workout #2


 2 x 22’ (2’ each at 18-20-22-24-26-28-26-24-22-20-18 spm). 3’ rest


Erg Workout #3


3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.


For any workout, be sure to warm up thoroughly, cool down and stretch after.



WEEKLY Workout suggestions:  Week 11: Jan 10-16
Off-season Week 11 (January 10-16)

 

Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.

 

Erg workout #1

 

2 x 30 min @ 20 spm, 4’ rest. Focus on length both ends of the stroke.

 

Erg Workout #2

 

20’ @ 22 spm, 4’ rest. 12’ @ 24 spm, 4’ rest. 6’ @ 26 spm, 3’ rest. 3’ @ 30 (yes, 30) spm. AT workout. HR should be 80-85% of max.

 

Erg Workout #3

 

8’ @ 26 spm, 3’ rest. 4’ @ 28 spm, 3’ rest. 2’ @ 30 spm, 2’ rest. 1’ @ 34 spm. Be sure to get in a long cool down after this kind of work.

 

For any workout, be sure to warm up thoroughly, cool down and stretch after.

 

WEEKLY Workout suggestions:  Week 10: Jan 3-9


Off-season Week 10 (January 3-9)

 

Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.

 

Erg workout #1

 

2 x (8 min + 4min + 3min +2 min) 20-22-24-26 spm. 4 min rest

 

Erg Workout #2

 

4 x 10 min at 24 spm, 3’ rest. Aim for all four to be equal pace/split.

 

Erg Workout #3

 

2 x [3 x 8’ at 22 spm, 3’ rest]. 4’ rest between two overall sets.

 

For any workout, be sure to warm up thoroughly, cool down and stretch after.



WEEKLY Workout suggestions:  Week 7: Dec 13-Dec19

Off-season Week 6 (December 13 - 19)


Erg workout #1


3 x the following, at full pressure. 5’ rest between sets.


5’ at 20 spm, 4’ rest

4’ at 22 spm, 3’ rest

3’ at 24 spm, 2’ rest

2’ at 26 spm, 1’ rest

1’ at 28 spm


Erg Workout #2


2 x 30’ steady state pressure at 20 spm. Focus on length at each end of the stroke. 4’ rest.


Erg Workout #3


5 x [9’ on (hard, 22-24 spm), 3’ off (2:30’ easy paddle, :30 stand)]. So 60’ continuous, except for the 30 seconds stand. 




WEEKLY Workout suggestions:  Week 6: Dec 6-Dec 12



Off-season Week 6 (December 6 – December 12)


Erg workout #1


“Hour of Power” 60’ straight at 20 spm at a sustainable pace (i.e. a split you can hold for an hour)

I suggest breaking this up into 6 x 9:30 on/:30 quick stand. The :30 quick stand is enough for you to stand up, grab and drink and get right back to it. This is good for your back. You do not want the stand to be any longer than :30; you want to keep your heart rate up.


Erg Workout #2


3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.


Erg Workout #3


5 x [4 x :40 on/:20 off]. 3’ rest. As fast/hard as possible for each :40 on (probably around 28), without compromising form. If you are following these online erg workouts, this is the first high intensity work of the off-season. Prioritize workout #1 and #2 if you don’t have opportunity to get three in.


WEEKLY Workout suggestions:  Week 5: Nov 29 -Dec 5
Off-season Week 5 (November 29 – December 5)


Erg workout #1


3 x 18’ ratings ladder (2’ each at 16-18-20-22-24-22-20-18-16). Pressure should be “steady state plus” (i.e. a little more than what you consider steady state). 3’ rest. Try to nail the ratings. E.g. rowing well at 16 spm is not a given due to the low stroke rate; rowing well at 16 spm is a skill! 


Erg Workout #2


4 x 4’ (4’ on/2’ off/paddle).  Start first 4’ at moderately intense pace, then try to increase intensity at each subsequent 4’ piece so you are totally gassed by the last piece. 2’ off should be mostly easy paddle/recovery. A 30” stand and/or quick drink is OK during the 2’ off.


Erg Workout #3


4 x 15’ steady state




WEEKLY Workout suggestions:  Week 4: Nov 22 - Nov 28

Off-season Week 4 (November 22-28)


Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two, do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.


Erg workout #1


3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.


Erg Workout #2


4 x 10’ hard, 24-26 spm. 4’ rest. Good for working off leftovers. 


Erg Workout #3


3 x the following, at full pressure. 5’ rest between sets.


5’ at 20 spm, 4’ rest

4’ at 22 spm, 3’ rest

3’ at 24 spm, 2’ rest

2’ at 26 spm, 1’ rest

1’ at 28 spm


For any workout, be sure to warm up thoroughly, cool down and stretch after.




WEEKLY Workout suggestions:  Week 3: Nov 15 - Nov 21

Off-season Week 3 (November 15-21)

 

Erg workout #1

 

20’ test. Number one goal should be to “negative split,” even if it means going out a little easy to start. (Set splits at 5’.) Be sure to record your meters/avg split/spm and 5’ splits. You’ll need to reference them later.

 

Erg Workout #2

 

5 x 1k, 4’ rest in between. Goal is to go as hard as you can for the 1k, but also at a pace you can sustain for the duration of the workout (i.e. don’t crush the first two and then just struggle for last three, etc.). Work to rest is just about 1:1, so you should be able to hold a pretty strong pace for each piece.

 

Erg Workout #3

 

3 x 12’ steady state, approx. 20 spm. 3’ rest. Focus on length at both ends of the stroke and form overall.



WEEKLY Workout suggestions:  Week 2: Nov 8 - Nov 14

Erg workout #1

 

2 x 30’ steady state pressure at 20 spm. Focus on length at each end of the stroke. 4’ rest.

 

Erg Workout #2

 

3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.

 

Erg Workout #3

 

5 x [12’ on (hard, 22-24 spm), 2:30’ easy, :30 stand]. So 60’ continuous, except for the 30 seconds stand.

 

For any workout, be sure to warm up thoroughly, cool down and stretch after.





WEEKLY Workout suggestions:  Week 1: Nov 1 - Nov 7
Here are three erg workouts for this week. If you can only get in one erg workout, do #1. If you can get in two,
do #1 and #2 and so on. Of course, you can always switch it up if there is personal preference. Primary goal is to begin building aerobic endurance.


Erg workout #1


3 x 12’ (8’ steady state pressure at 20 spm, 2’ ¾ pressure at 22 spm, I’ full pressure at 24 spm, I’ easy paddle)

3’ rest between pieces.


Erg Workout #2


“Hour of Power” 60’ straight at 20 spm at a sustainable pace (i.e. a split you can hold for an hour)

I suggest breaking this up into 6 x 9:30 on/:30 quick stand. The :30 quick stand is enough for you to stand up, grab and drink and get right back to it. This is good for your back. You do not want the stand to be any longer than :30; you want to keep your heart rate up.


Erg Workout #3


3 x the following, at full pressure. 5’ rest between sets.


5’ at 20 spm, 4’ rest

4’ at 22 spm, 3’ rest

3’ at 24 spm, 2’ rest

2’ at 26 spm, 1’ rest

1’ at 28 spm


For any workout, be sure to warm up thoroughly, cool down and stretch after.



NOVEMBER:

Take the “Planksgiving Challenge”!


Try to hit or get as close as you can to 5 minute sustained plank by the end of November. How do I do this?
Start by planking 2 minutes EVERYDAY ... for week 1 of November (maybe it’s 4 x 30 seconds, maybe it’s 8 x 15 seconds). Take as much time as you need to recover for another set (do a proper plank – good form with back straight).
Add a minute of planking each week - 3 minutes 2nd week; 4 minutes 3rd week ..  By Thanksgiving day --- you'll be planking 5 minutes!

This is a great thing to do while watching TV (commercials are a great time to plank). The main thing is to do this EVERY DAY and look for improvement.






Resources from the Web

Fix Your Posture

World's Greatest Stretch

Wall Angel Stretch for Tight Shoulders

YMCA Health & Fitness Videos

How To Row a 2k

Concept2 Erg Bingo for Kids and Adults

Concept2 Erg and Body Weight Workouts


US ROWING CONTENT

Find great content for US Rowing members
   
  US Rowing Weekly Webinar

Fun Stuff

Row2k The Greatest Rowing Races You Need to Watch

Row2k The Greatest Rowing Races You Need to Watch Part II

Row2k The Greatest Rowing Races You Need to Watch Part III



  

Club Administrator: Jen Sowins, clubadmin@minneapolisrowing.org, 612-469-7999
Mailing Address: PO Box 583102, Minneapolis, MN 55458
Physical Address: 2968 West River Pkwy, Minneapolis, MN 55406, 612-729-1541

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