Sports · Rowing

Rowing erg workout

Erg session with intervals and stroke cues.

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Prompt shell

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Erg workout: warm-up 10 min, main set [intervals] at stroke rate [spm] and split [target], rest [rest], cooldown 8 min.
How to use
  • intervals - replace the bracketed field with your info
  • spm - replace the bracketed field with your info
  • target - replace the bracketed field with your info
  • rest - replace the bracketed field with your info
Provide (Inputs)
  • Intervals (e.g., 5x500m)
  • SPM target
  • Split target
  • Rest
Expected output (Outputs)
  • Workout steps
  • Rate/pace notes
  • Recovery cues
Tips
  • Drive legs first, then swing, then arms.
  • Keep heels down as long as possible.
  • Check damper; avoid too high for form.
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