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Erg Scores Tagged With Training-
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100m / 30 sec rest
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8 min. / 5 min rest
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1x 12 min, 1x 8 min, 2x 4 min, 2x 2 min (@ various rates)
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2000 meters/7:27.7/1:51.9
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2000 meters/7:27.3/1:51.8
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1x 12 min, 1x 8 min, 2x 4 min, 2x 2 min (@ various rates)
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10 minutes / rest 3 min (@ various rates)
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Pyramids (2x10 2x20 2x30 2x40 2x50 2x40 2x30 2x20 2x10)
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4000 meters/15:40.4/1:57.6
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2k @ race pace/ 30 min rest
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1x 12 min, 1x 8 min, 1x 4 min, 2x 2 min
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4x 500m (:30 rest)
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1x 10 min, 1x 7 min, 1x 5 min, 2x3 min, 2x2 min (@ various rates)
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500m (30 sec. rest)
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Pyramids (2x10 2x20 2x30 2x40 2x50 2x40 2x30 2x20 2x10)
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11 min/ 5 min rest @various rates (1 min/:30 easy, 2 min/:30 easy, 3 min/:30 easy, 2 min/:30 easy, 1 min) @ race pace
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9 min, 6 min, 5 min, 4 min (@ various rates)
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6000 meters/24:45.9/2:03.8
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21 min / 3 min rest (4 min @ 26, 3 min @ 30 :ll )
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10000 meters/42:08.1/2:06.4
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4 x 2 min. hard/ 30 sec. light
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5 min. (@race pace) / 3 min. rest
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90 min. (15 min warm up, 60 min steady state, 15 min power 20/paddle 10)
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1000 m / 30 sec. rest
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Pyramids (2x10, 2x20, 2x30, 2x40, 4x50, 2x40, 2x30, 2x20, 2x10)
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15 min./3 min. rest (1&3: 5'@24, 5'@26, 5'@28)(2&4: 3'@22, 3'@24, 3'@26, 3'@28, 3'@30)
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2000 meters/7:39.4/1:54.8
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4 x 2 min. hard/ 30 sec. light
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21 minutes/ 3 minutes rest (4 min@24 spm, 3 min@28 spm *repeat*)
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60 min. (50 min. steady @ 80% pressure, 10 min. 20 power/5 easy
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4 x 10 min (4 min@ 24spm, 3 min@ 26spm, 2 min@ 28spm, 1 min@ 30spm)
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60 min. (50 min. steady @ 80% pressure, 10 min. 20 power/5 easy
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60 min. (50 min. steady @ 80% pressure, 10 min. 20 power/5 easy