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  • Writer's pictureLWRC Office

Free Group Erg Sessions Via Zoom or In Person Winter 2022

Join Tyler & Evan for in-person or Zoom erg sessions.

Wednesdays 6-7:00 AM - Classes are free.

*You must a member of LWRC and be vaccinated to participate in the indoor sessions.

While it is much more “fun” to group erg in person, zoom is the next best thing. The zoom sessions are open to LWRC members and friends.

Join Zoom Session

Tips: Warm up before the workout. Be sure to take enough strokes at a higher rate so that you are ready to do the same during the workout. A 10-20-30-40-30-20-10 pyramid during your warmup will help you get the most out of the workout.

Stay long on high-rate pieces. Don't shorten up to hit the higher stroke rates.

When the stroke rate drops, work to keep the split down.

"Sample" Practice from previous year

8x3'/3' Rest with a different focus on each piece as follows:

Standing start. Open rate.

Standing start. Open rate.

Rolling start. Open rate.

Rolling start. Open rate.

Rolling start. 1'@26, 1'@28, 1"@30

Rolling start. 1'@30, 1'@28, 1"@26

Rolling start. Open rate, bring rate up for last 30".

Rolling start, hard settle, bring rate up for last 30". Try to make this your fastest piece.

Another "Sample" Practice

Today's workout is a 19' pyramid repeated twice with varying stroke rates as follows:

2 x (4' @22+3' @24+2' @26+1' @26+2' @26+3' @24+4' @22)/5' Rest

Note: The goal is to drop the split on the way up the pyramid with each stroke rate increase and then work to maintain the split on the way back down the pyramid so your overall split is lower for the second half of each 19' piece. Stay focused to maintain the proper stroke rate throughout the 19 minute piece.

Set your monitor for Intervals: Time of 19' with a 5' rest.

Another "Sample" Practice

3 x 12’ (4’ rest between each piece)

Each 12’ piece is (2’ steady state, 1’ on) x 4


1. The difference in pace between “steady state” and “on” should only be about 5-10 seconds (500m split time).

2. After finishing one of the “on” minutes, go right back to your steady state pace. Don’t let your splits drop too much.

3. Feel free to row at whatever stroke rate feels comfortable. It’s also fine to increase the stroke rate during the “on” minutes.


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