Ergo HIIT Training Workouts
Workout 1
500-meter Intervals Repeated 500 meter sprints will overload the lactic acid energy system and, with consistent workouts, develop your anaerobic fitness and lactic acid tolerance. Your anaerobic fitness and ability to deal with lactic acid is very important in rowing, especially in the shorter distances. Perform a three-minute warm-up at 65% maximum heart rate. Row 500 meters as fast as possible (effort rating 10 out of 10) Rest 60 to 90 seconds Repeat for 5 to 10 reps, depending on your individual fitness level. Perform a three-minute cool down at a comfortable pace. |
Workout 2
Perform a three-minute warm-up at 65% maximum heart rate Pyramid interval training starts with a warm up of 5 minutes, after which you start doing high intensity intervals that first become longer with each repetition till the maximum length is reached (after which the intervals become shorter again until the length of the first interval is reached). 1 min High – 1 min Low 2 min High – 1 min Low 3 min High – 1 min Low 4 min High – 1 min Low 3 min High – 1 min Low 2 min High – 1 min Low 1 min High – 1 min Low Perform a three-minute cool down at a comfortable pace. |
Workout 3
Perform a three-minute warm-up at 65% maximum heart rate. Max effort intervals: 500m row 90 secs rest 400m row 80 secs rest 300m row 70 secs rest 200m row 60 secs rest 100m row 45 secs rest 400m row to finish Perform a three-minute cool down at a comfortable pace. |