#Erg Training

Body positioning is key to setting up power application on the drive. There’s no “right way” to go fast, but this is how I feel the most effective! #rowing #rowingmachine #crossfit #hyrox #concept2 #rowingtips #erg #ergtest #erging #row #crew #rowingtechnique #rowingworkout #howtorow

December means we’ve got to the point in training where I start talking to myself #rowing #erg #indoors

The key to hitting your 2K target is pacing. Here’s how to structure your next erg test to improve your results. Comment “ready” to join my free 8 week email program “56 Ways in 56 Days to Transform Your Rowing” and receive actionable daily tips, strategies and resources to elevate your rowing performance. #rowing #ergo #rowinglife #rowingmachine #mastersrowing #indoorrowing #trainsmart #rowfast #topcrewacademy Video credits: World Rowing Chris Baker

My weekly training schedule 👇 🔥 Monday AM: hard club workout or if I’m on my own 30’r20 PM: 60’ erg SS + basic lift 🚣 Tuesday AM: 90’ SS in the single (ideally - often I’ll end up doing an erg) PM: 80’ erg SS 🔥 Wednesday AM: hard club workout PM: 60’ erg SS + basic lift 💪 Thursday AM or PM depending on how I’m feeling (might sleep in and do it in the arvo): 80-100’ erg SS (I’ll usually let loose a bit more for this one but not always) ⚔️ Friday AM: 80’ SS row PM: 80’ erg SS 🔥🔥 Saturday AM: hard club workout AM session 2: a lift 🧊 Sunday Sauna and cold tub or a hike! There are so many details in what I do because it works for me. I’d focus on principles and then set things up so they work for you. For example: for SS ergs I let myself go harder every third session. That means up to 160HR for me, but if I’m feeling it, I’ll keep going. I’m also quick to let myself go slower. Sometimes 150HR feels like a nightmare so I’ll drop to low 140s and my split goes up to high 50s (just a month ago this was more like 2:03). If I don’t fuel right, I’ll completely bonk on the second session. 3-4 weeks ago I only did 1x40’. Getting tons of carbs in helps — 1 gram per minute has been good to me. Since fueling right, I can handle the load a lot better. I’ve also just started really lifting. Before I would do 80’ ergs with almost minimal lifting and was mainly doing shoulder physio and core. This is roughly what I’ve been doing on average. The main thing I changed over the last 2 months is just asking myself every day: what can YOU do today? Not what should I do. Not what did someone else do. Just me as an individual — what can I do today. . . . #Rowing #SteadyState #Erg #Concept2 #BuildInPublic

• @ivyoars The erg. The toughest machine out there. The pain. The noise. The fear. The determination. The sweat. Nothing breaks you down faster, nothing tells the truth clearer. Is there any more painful machine? #ErgTest #PainCave #2k #5k #pain motivation training rowing rowingmachine hardworkout

Making our team physiologist do his first ever 2k erg 🫣😵 #rowing #2k #physiologist #7min2k

What does YOUR Force Curve look like? A proper stroke should create a fairly “bell shaped” curve, giving a proper distribution of leg drive, hip swing, and arm pull. Notice in the first example how the peak comes at the end… that’s how you know you’re yanking too hard with your arms! Notice in the second example how the curve has a steep fall off… that’s because the leg drive is strong, but the hip swing isn’t accelerated and the arm draw power is minimal! Think of you stroke as an ACCELERATION from the drive, to the swing, to the pull. Hope that helps!! Coach Austin 🤘 . . . #row #rower #rowing #rowingmachine #rowingform #erg #forcecurve #power #rowingrelated #crew #crossfit #hyrox

The erg. The toughest machine out there. The pain. The noise. The fear. The determination. The sweat. Nothing breaks you down faster, nothing tells the truth clearer. Is there any more painful machine? #ErgTest #PainCave #2k #5k #pain #motivation #training #rowing #rowingmachine #hardworkout

Rating erg workouts I’ve been forced to do throughout the years 😭🤩

🔥 FAST Sprints on the rower require SPECIAL technique! This is NOT the technique you’d use for any row longer than 2 minutes max! These tips are focused on peaking power for 10-30ish second sprints primarily! 🔥 Tip 1: don’t bend your legs up all the way! ✅ Focus on heels down, with about a 90 degree leg bend! 🔥 Tip 2: focus on MORE lean at the front! ✅ Peak power comes from the hip swing after the leg drive. Without a lot of lean forward, you’re gonna miss out on power! Think “11 to 1 o’clock” with your body! 🔥 Tip 3: don’t fall off the seat! ✅ Apply your force ONLY horizontally and try to “sit heavy” in the seat! 💪 Combine these tips with aggression and a high stroke rate, and you’re set to CRUSH any row sprint that comes your way! Now, DO IT! Coach Austin 🤘 . . . #row #rower #rowing #rowingispassion #rowingmachine #erg #rowingworkout #cardio #sprints #hyrox #crossfit #orangetheoryfitness

What’s the worst erg test???? 🤢 30 rate 20s when you’re not as fit as you’d like to be are up there for me… but I’d say the 6km tests we would do at university in the states probably take #1 spot 🇺🇸 Let me know if you think there’s a worse one! @_tombryce 📹🙏 #rowing #rower #rowingmachine #feathernsquare #erg #concept2 #sport #crew

Clocking some erg miles. #rowing #training #sport #concept