Lincoln Sailing Center Rowing Program
Winter Workouts

February - ERG Workout II

Sorry for the delay

For the second half of Feb, we will continue to tone it down, and work more on the strength of the core muscles with the exercises that were posted for Feb, and stay easy on the number of the meters, and the intensity.

Again the work outs can be scaled back or up depending on your physical level and goals, you need to be honest with yourself as to your present level.

Remember we are trying to be strong and ready for May, not broken down and remorseful when the season starts.

Levels are defined in the first ergs for Feb 06

HR – Heart Rate, as percentage of max heart rate

WEEK 1:

Mon 2/13

Tues

Wed

Thurs

Fri

Saturday

2 X 15’
3’ rest


4’@18+16
1’@20+13


HR 70%

 

Weights/
Exercises

Off

Weights/
Exercises

2 x 15’
3’ rest

4’@18+16
1’@20+13


HR 70%

 


 

Off or easy steady state of no more than 40 minutes
Bike, swimming erging
running or a combo of all

Level 1 - do half or the erg posted, or all of the first, and 10’ of the second

Level 2 - do the whole erg posted, at the rates posted

Level 3- do the whole work out, and add 10’, following the same pacing, & rates

WEEK 2:

Mon 2/20

Tues

Wed

Thurs

Fri

Saturday

2 x 10’
5’rest

4’@18+16
3’@20+13
2’@22+10
1’@24+8


HR 75%


 



 

Weights/
Exercises

Off

Weights/
Exercises

2 x 10’
5 ’rest

4’@18+16
3’@20+13
2’@22+10
1’@24+8

 




 

Off or 40’ of continuous action, bike, swim running or erging

Level 1 – Do one 10’ piece, or one 10’ piece and 7’ of the second

Level 2 – Do both 10’ pieces at assigned rates and speeds

Level 3 – A 3rd 10’ piece can be added at the same rate.

Any questions send them along to John @ john-cotter@hotmail.com