A conditioning program for the Concept2 Row-Erg. Beginner or experienced, here is a program with 20+ sessions with variable times, distances and challenges. It is generally built to increase your capacity in the 3-20 min span, slow and steady, built to cycle again and again. With payoffs in other time spans as well. If finishes off with a test of three distances. The sessions are between 30-50 min long. Perfect for a lunch break. A three minute warmup at 5k pace is recommended before doing the workouts, along with some necessary mobility training. Prior starting the program, you'll need (*fresh) times registered in ErgZone settings for the erg(s) your are doing it on, 2k + 5k (ski/row) or 4k + 10k bike for correct pacing. If you are a beginner, do not feel intimidated. Just open the plan and start new cycle, and do the optional workouts¨as fast as possible, and note the times under correct ERG and distance. When done, you are ready to go. 😀 The program involves four different types of workout. Type A) 6 x medium intervals @ -1s of your 2k pace, 3 min rest Type B) 3 x medium long intervals @ -1s of your 5k pace, 5 min rest Type C) Start @ ~60% of 5k average pace and then increase your effort e5m until 15 min, hold on for 10 min, then the ladder goes back down! Type D) 10 x 30 on/ 30 off, rest 5, do this 3 times @ minimum -6s of your 2k pace. I've got some comments regarding the fact that the rest time is quite long, there is a reason for this. I want you to get off the erg, do some mobility, move around and on the 3-2-1 Go I want you to reset and focus on your form, breath and keeping the pace. That's all, no rocket science.🎆 You are to do this every other day except when new week starts. Basically workout days are mon, wed, fri & sun, or spread them out as you wish. Done? Just repeat, but don't forget the rest days and a deload week. Damper settings and drag force instructions? Not included in this workout. Google it and make up your mind. There are literally meters of text discussing this. :) Just use damper setting somewhere between 2-6 depending on your overall fitness. Who am I? A CrossFit level-2/Teens coach with several years of experience regarding programming. I run this program myself and friends for general cardio, along with a CrossFit class every now and then. Works for me. :) Consistency is the key Also.. I got tired of spreadsheets and programming PM5's. contact? https://instagram.com/amazingpaceerg Have a splendid day. Disclaimer(s), I am not (yet ;)) in anyway affiliated with Concept2, but you'll need a C2 machine and a PM5 computer to use the programs. 💗🧡💛💚💙💜 *Personal best gets old, just like us. ############# Changelog: ############# ## Plan - Design - Build - Test - Review 210812 Bike Day7 changed values from 4k -13s,-11s,-9s -> -10s, -8s, -6s Reason, advanced athletes in >2 cycles had problems reaching target pace 210812 Row/Ski Day1 changed values from 2k -7s -> 2k -4s Reason, advanced athletes in >3 cycles had problems reaching target pace 210815 Row/Ski Day3 changed values from 5k -1s -> 5k -0.5s Reason, advanced athletes in >3 cycles had problems reaching target pace and "redlining" third interval 210815 Row/Ski Day7 changed values from 4k -13s,-11s,-9s -> -10s, -8s, -6s Reason, advanced athletes in >2 cycles had problems reaching target pace 210816 Bike Day1 changed values from 4k -6s -> 4k -2s Reason, advanced athletes in >2 cycles had problems reaching target pace and "redlining" first interval 210824 Bike Day7 changed values from 4k -10s, -8s, -6s -> 4k -8s, -7s, -6s Reason, advanced athletes in >2 cycles had problems reaching target pace and "redlining" first interval 210904 Row/Ski Day1 changed values from 2k -4s -> 2k -3s Reason, advanced athletes in >3 cycles had problems maintaining target pace 4,5,6 intervals 211007 Row/Ski Day1 changed values from 2k -3s -> 2k -2.5s Reason, advanced athletes in >3 cycles had problems maintaining target pace week 5,6 211026 Bike Day1 changed values from 4k -2s -> 4k -1s Reason, advanced athletes in >3 cycles had problems maintaining target pace week 4,5,6 211026 New functions in ErgZone available, optional workouts marked as optional in GUI and no longer interferes with statistics 211028 Bike Day7 changed values to 4k -6s instead of -8s,-7s,-6s Reason, advanced athletes in >3 cycles had problems maintaining target pace week from week 1 211116 Row/Ski Day1 changed values from 2k -2.5s -> 2k -2s Reason, advanced athletes in >3 cycles had problems maintaining target pace week 4,5,6 211125 Row/Ski Day3 changed values in the length of the intervals Reason, advanced athletes in >3 cycles had problems maintaining target pace week 2,3 220131 ALL Day5 changed to a pyramid type workout Reason, simply too hard. 220819 Bike Day7 changed values to decreasing minutes interval. Reason, too static.