#Ergs

Let’s debrief… The top video, I’m working at a fast speed. My stroke per minute is sitting around 55. Typically with this fast speed my heart rate spikes. Form is also not good, you can see in collapsing in. The bottom video, I’m working at a slower speed. My strokes per minute are sitting around 27. Typically, I can breathe better and keep my heart rate lower. You can see the circled split time (around 2:15) is the same no matter what technique I use. That means I’m going to hit my target around the same time! Work at a high speed, high heart rate? Or a lower, stronger speed, and a lower heart rate? I know what I’m choosing 😉 #hyrox #ergs

Got a Hyrox race? This mistake can slow you down and send your heart rate up unnecessarily 🙅🏻‍♀️ There are 3 distinct phases in the rowing pull: 1. Push with the legs, keeping the upper body upright and arms extended 2. Begin to lean back when the legs are straight 3. Complete the movement by pulling the bar to your belly, NOT your neck Using this correct rowing technique will produce a more powerful stroke allowing you to move slower while achieving a faster pace 👏💪 #rowingtechnique #rowingmistakes #rowingtips #hyroxtips #hyroxworkout #personaltrainingtips #southamptongym #trainingadvice #ergs

RowErg Brief! Tune in, sound up and enjoy practicing your new found knowledge. Be sure to save to your collection to refer back to when you need it and share with someone you know would benefit from this. @theyard_gym #Rower #RowErg #Concept2 #MovementTips #Ergs

New to Hyrox? This ones for you ⬆️ 2000m Bike 1000m Row 1000m Run X3 Rounds 1 min rest between rounds if needed. Pace should be maintained for each of the 3 rounds, pick a pace you can stick at for the 3 rounds. Get yourself into doing ERG’s and pacing yourself! 💪🏽

Everyone wants to go fast, but few are patient enough to go slow to get there👀 Zone 2 training builds the engine that carries you through HYROX race day and one of the most important parts of a hyrox training programme! These are the sessions that count, they aren’t really fun or glamorous, just you and the ergs (and your Garmin constantly telling you to slow down🙃) Who’s guilty of skipping the zone 2 sessions? If that’s you, comment below the word guilty and I’ll send you today’s zone 2 session for you to try👀 #hyrox #slowtobefast #training #coach #ergs #zone2

Last week we had an absolute treat with our coaches getting some enriching knowledge from @ergarmy for a really fun morning. The guys got put through their paces on the machines which was good to see them endure a little pain 😉 Needless to say everyone took away loads of invaluable information 🔥 . . . . . . . . #chocolateboxtraining #morethanjustagym #ergarmy #ergs

Erg Intervals ... through the off season / pre season I always programme myself and my clients a volume Erg session every week. Todays session was 6000m working at threshold / faster than Hyrox solo race pace with zero rest between exercises and then 60 secs at the end of each round; 6 x rounds of: - ROW 500m - SKI 500m - REST 60 secs Start on 4 reps and build up to 5 and 6 reps at the set pace - give these Erg sessions a try. #hyroxtraining #hyrox #hyroxathlete #ergs #skierg #ergtraining #threshold #trainingforperformance #practicepracticepractice #preseasontraining #sambilbieperformance

Master the ergs, and master your race. Here are 3 sessions that will develop your threshold ability to row and ski like crazy. Get after it, and let me know how it goes. #hyrox #ergstations #ergs #hyroxrace #hyroxready #hybridathlete

Check out your HYROX Rowing Time Race Day Ranking: 💪Beginner: MEN / OVER 5:00min WOMEN / OVER 5:40min 🔥Intermediate: MEN / 4:31-5:00min WOMEN / 5:10-5:40min ⭐️Advance: MEN / 4:11-4:30min WOMEN / 4:45-5:10min 👑ELITE: MEN / Under 4:10min WOMEN / Under 4:45min ‼️NOTE TO ALL THE ROWING EXPERTS!: These times take into account that in Hyrox you have to run into the station, get into the rower, run out of the station for the time to be calculated. Where do you stand? Get ready to race and bet your best time! As always use this as a guide and for more details always check out the HYROX website to see all the Rowing times in the race results section. #HYROXChallenge #hyroxheroes #Hyrox #rower #rowerg #ergs #winner #Hyroxaus #hyroxmelb #hyroxtraining

Another front squat day 😮‍💨 Love the adrenaline rush from Enduro! Still need to get better on my ergs 🥹 Thank you @mthwchn for the push! Powered by @katang_olylift @adidasmy #enduro #clean #ergs

Nothing fancy, just simple 5km on the Ergs 🫀⁣ ⁣ Monostructural engine building - calms the mind too ✨⁣ ⁣ ⁣ #AfterburnTrainingClub #ergs

100km on the ergs with my brother @jakesuj 🚀 @always.accountable 💥Workout: 100km Erg challenge (shared) ➖Started with alternating 1km ski & 1km row × 50km (no rest except from swapping machines) keeping a pace of 2-2:10/500m ➖Into 12.5km each on the bike at the same time. ➖Then the assault bike (you go | go) for 15km and finished with 5km each simultaneously. 🟰100km shared ⏱️Total time: 3hrs 3mins #endurance #fitnesschallenges #workoutmotivation #ergs #cardio