Lincoln Sailing Center Rowing Program
Winter Workouts

March - ERG Workout II

The trend for the last few installments will continue for the second half of March. In April the ergs posted will be in line with the sort of work outs that will be done in the classes.

The ergs will be scaled for the three different levels, so that all fitness levels can do the same work out, just at different intensities.

I am going to leave the exercises for March the same. If you want to increase the intensity, increase the duration, not the speed of the exercise. The rest period should remain the same.

If you are sort of between levels, and wondering if you can handle the next level up. Try to do the next level, and if you feel you cannot do the whole work out, do part of the next level. On the 10’ pieces try to do 4 or so minutes of one more set, and for the 15 minutes try to 7 to 10 minutes. If you are unable to make it, it can be sued a fitness gauge, and a goal for the future.

WEEK 1:

Level 1 - do 2 sets

Level 2 - 3 sets

Level 3 - 3 sets, on the last 2 minutes of each set, keep stroke rate at 18, and try to get the 500 split as low as you can.

WEEK 2:

Level 1 – 1 set

Level 2 – 2 sets

Level 3 – 3 sets

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