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Erg Workout Planning Guide

Complete erg workout planning guide for rowing practitioners. Step-by-step workflow with 4 stages and 2 specialized tools. Covers define interval distance or time, calculate target split and rate, plan warm-up and cool-down.

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Workflow

  1. Define Interval Distance or Time

    20 minutes

    Define Interval Distance or Time for erg workout planning. Follow safety protocols and document conditions.

  2. Calculate Target Split and Rate

    30 minutes

    Calculate Target Split and Rate for erg workout planning. Follow safety protocols and document conditions.

  3. Plan Warm-Up and Cool-Down

    45 minutes

    Plan Warm-Up and Cool-Down for erg workout planning. Follow safety protocols and document conditions.

  4. Track Weekly Volume Load

    1 hour

    Track Weekly Volume Load for erg workout planning. Follow safety protocols and document conditions.

Checklist

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Planning

Preparation

Baseline

Execution

Quality

Tracking

Reference Materials

Erg Workout Planning StandardStandard

Safety and technique standards for erg workout planning.

Speed and Power FormulaFormula

Paddle power ∝ stroke rate × blade area × technique efficiency.

Erg Workout Planning BenchmarksTable

Reference values.

ConditionTargetNotes
WindUnder 15 kt beginnerCheck gusts
PFDWorn alwaysCoast guard approved
BuddyRequiredOpen water

  • Legs First

    Drive with legs before opening the back — arms-only rowing wastes power and strains the back.

  • Progressive Refinement

    Work from coarse to fine — don't skip intermediate steps to save time.

  • Water Safety

    Never row in lightning or when wind exceeds your skill level — capsize risk rises fast.

Safety Notes

  • Increase volume gradually to avoid rib stress.
  • Hydrate during long erg pieces.

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