Hi. As fall season is coming up, one of my rowers is getting ready for 6K testing and prepping for them. After a summer break, he’s feeling a little out of it and he really needs to work on stamina. I was wondering if there are any pieces on the ergs that could help him with that because I’m low on ideas. Thank you!
Steady state, steady state, and more steady state.
I scribbled this down sometime last fall from something I read online (and of course now I don’t remember where I read it). It’s basically what a week of workouts in the mid to late summer looks like knowing you’ve got a 5k or a 6k coming up once fall season finally rolls around. All the interval stuff should be done at your at or around your goal pace and your steady state pace should be 6k+12ish.
Monday: 5x1500m, 5 minutes rest in between
Tuesday: 10k SS at 18-22spm
Wednesday: 2x6k, 3 minutes rest
Thursday: 12k SS at 18-22spm
Friday: 4x2k, 5 minutes rest
Saturday: 10k SS at 18-22spm
Sunday: Off
Essentially what you want to do is do 2-3 days of intervals and 2-3 days of long steady state. Other intervals I’ve seen are 8x1k 4x2k, 4×10 minutes with 4-3-2-1 minute rate changes and 5 minutes rest between pieces, 4×15 minutes with 3 minutes rest, 3×20 minutes with 4 minutes rest…it goes on and on.
Make sure you’re not forgetting to do core, some kind of lifting, and lots of stretching and rolling out. Doing all the work on the erg isn’t going to do you any good if you forget to do the other stuff too.
