Erg Workout of the day (by Concept2)

Workout durations include time to warm up and cool down. These durations may vary somewhat for distance-based training, depending on your pace.

SHORT	MEDIUM	LONG
MAX 30 MIN.	45 MIN.	60+ MIN.

Your workouts for October 25, 2014

	Short 5 x 3 min / 1 min easy Row five 3 minute pieces. Row for one minute at light pressure between each piece. Show alternate short
	Medium 3 x 3000m / 2 min easy Row three 3000 meter pieces. Row for two minutes at light pressure between each piece. Show alternate medium
	Long 5 x 2000m rate increase 20-26 / 2 min easy Row five 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period. Show alternate long