RowPerfect Shop subscribe to newsletter

How long to get back to peak erg fitness?

Hey guys, I was just wondering if anyone had a good plan for me to ease my way … read more

Share this Post

Hey guys, I was just wondering if anyone had a good plan for me to ease my way back into my normal volume. I Ergs ergs ergs and record-timeshad been doing a few hours of erging per day (25-30k) until mid-August, when I PR’d on my 2k. I took a few days off and was going to get back into it until I sliced my finger off on a stray piece of glass. I think I’m finally ok to train again and I was hoping for a plan on how to get back into training, especially because school crew is about to start. Also, how long will it take for me to get back to the fitness I was previously at 2 weeks ago?

Presuming your fitness was based on more than 2 years of training, you’ll get back within 6 weeks. So here’s my plan for coming back…..

    Day 1 – Row 30 minutes 18-22 rate. Don’t worry about the split. Record distance

    Day 2 – Intervals 5 firm/5 light x 5; 10/10 x 5; 15/15 x 5; 20/20 x 5 and if you feel good 30/20 x 5 (yes less rest at 30 strokes). All x 5.

    Day 3 – Row 30 minutes .Record distance. Try to beat your Day 1 time.

    Day 4 rest

    Day 5 – 3 x 2k at rate 24-26 Step up at 1km to 26. 5 mins rest in between

    Day 6 – Row 30minutes, record distance.

    Day 7 – rest

    Week 2 – Repeat Week 1 trying to beat scores on each day.

    Week 3 – increase long rows to 45 minutes. Add your choice of UT1 training twice in the week. Keep 2 days rest.

    Week 4 – repeat Week 3 but remove 1 rest day. Add in 6 x 500m at race pace with 2 mins rest.

    Week 5 – increase long rows by 15 minutes.

    Week 6 – do a 2k and see how you go!

Good luck

About Rebecca Caroe
Rebecca is the host of RowingChat podcast and is a masters athlete and coach. Passionate about helping others enjoy the sport as much as she does. View all posts from Rebecca Caroe

2 thoughts on “How long to get back to peak erg fitness?

    1. Week 3 – increase long rows to 45 minutes. Add your choice of UT1 training twice in the week. Keep 2 days rest.

      It was alongside the Week 2 information but not separated by a blank line…. now clarified on the blog too.

Leave a Reply

Blog Related Posts

Quirky Rowing Websites: Spanner Spotter

Spanner Spotter is another quirky rowing website we’ve stumbled upon during our web wanderings – thanks to Paddy for the… read more

Fitness workouts on the rowing ergo

A reader asks how she can get fit on the ergo while training for summer racing on the… read more

Is Sport Elitist?

We have just seen the usual flurry of reportage, analysis and comment about the Boat Race.  I decline… read more

RowPerfect Shop subscribe to newsletter
X