Week One

    Day 1:   3 twenty minute steady state workouts at 18 to 22 strokes per minute.

    Day 2:  30 minute Threshold at 24 strokes per minute.  The results of this will be used as a guide line for future thresholds/fitness.

    Day 3:  60 minute steady state workout, at least 20 minutes on the erg, if you can, and the rest what ever you would like to do (for example run 20 minutes, on the bike for twenty minutes, etc.)

Week Two

    Day 1:  2 thirty minute steady state workouts at 18 to 22 strokes per minute.

    Day 2:  30 minute Threshold at 24 strokes per minute (a bit harder than the week before!)

    Day 3:  60 minute steady state workout, at least 20 minutes on the erg, and the rest what ever you would like to do.

Week Three

     Day 1:  a sixty minute steady state workouts at 18 to 22 strokes per minute.

     Day 2:  25 minute threshold - five minutes at week two's threshold - five minutes at week one's threshold...back and forth.

     Day 3:  60 minute steady state workout, at least 20 minutes on the erg, and the rest what ever you would like to do.

Week Four

    Day 1:  Threshold ten minutes warm up/cool down - one @ 16, two @ 18, three @ 20, four @ 22, five @24, four @ 22, three @ 20, two @ 18, and one @ 16.  And then a power pyramid (10 on 10 off, 20 on 10 off, 30 on 10 off, 40 on 10 off, 50 on 10 off, 60 on 10 off, 50 on 10 off, 40 on 10 off, 30 on 10 off, 20 on 10 off, and 10 on 10 off) at 20 strokes per minute.

    Day 2:  3 twenty minute steady state very, very, easy.

    Day 3:  25 minute threshold - five minutes at week two's threshold - five minutes at week one's threshold...back and forth.

Week Five

    Day 1:  Six 500 meters all out with a 2:30 Rest

    Day 2:  Sixty minute steady state at 20-22 strokes per minute

    Day 3:  60 minute steady state workout, at least 20 minutes on the erg, and the rest what ever you would like to do.

Week Six

    Day 1:  Seven thousand meter Threshold at 22-26 strokes per minute

    Day 2:  Sixty minute steady state at 20-22 strokes per minute

    Day 3:  25 minute threshold - five minutes at week two's threshold - five minutes at week one's threshold...back and forth-find a new split time.

Week Seven

    Day 1:  Seven thousand five hundred meter Threshold at 22-26 strokes per minute

    Day 2:  Sixty minute steady state at 20-22 strokes per minute

    Day 3:  25 minute threshold - five minutes at week two's threshold - five minutes at week one's threshold...back and forth.

Back