ErgZone Rowing Plans

ergzone-rowing-training-plans-bergenroth-coach-2k-2000m-5000m-plan-1

Take 25% off all of my ErgZone Plans with the code BF2022
Wednesday November 23rd Through Cyber Monday!

ErgZone Level I - Novice

1.1 Learn To Row Training Plan

My ErgZone learn-to-row training plan is perfect for those new to the sport or those who have just started rowing an indoor rower.  Drills and training sessions have been carefully selected to allow for the development of a firm foundation for future goals for your rowing. The program features videos that help provide demonstrations and cues for developing the correct activation of muscle groups, coordination of movement, and developing power on the machine.

1.2 - Aerobic Base - 4 Week Endurance Builder - (4 weeks)

The aerobic conditioning plan is designed for beginners who want to build base aerobic conditioning. The plan features 4 training sessions each week which are focused on general endurance, weight loss, and wellness.  Those choosing this plan should expect to work from 20 to 45 minutes a training session.  The plan is an excellent choice and stepping stone from the learn-to-row plan to the level II and III plans.

Take 25% off all of my ErgZone Plans with the code BF2022
Wednesday November 23rd Through Cyber Monday!

ErgZone Level II - Progressing

2.1 - 5K Training Plan (Beginner - 4 weeks)

The ErgZone 5K beginner plan is an excellent set of training sessions to help you develop aerobic capacity in preparation for a 5K row. The volume of work in the plan is appropriate for someone who wants to train for a total of three hours each week.  The program features many lower-intensity training sessions ideal for developing an aerobic base to prepare you for a successful 5km row.

2.2 - 2K Test Plan - Beginner/Intermediate (8 weeks)

This ErgZone 2K training plan is appropriate if you want to prepare for a 2k erg test or race. The plan starts with building a solid aerobic and technical foundation for the first four weeks. The second four weeks build upon the first four weeks by adding more volume and challenging training sessions.

 

ErgZone Level III - Intermediate/Advanced

3.1 - 5K Training Plan - Intermediate/Advanced - (8 Weeks)

This plan is appropriate if you are prepared to commit to a training plan over eight weeks. The volume of training is more than level two plans, and the training sessions are more challenging. This plan aims to help improve your 5K time and is appropriate for high school, college, and masters rowers who wish to train in a structured and carefully planned training regime.

 

3.2- 2K Training Plan - Intermediate/Advanced - (8 Weeks)

This plan is appropriate if you are prepared to commit to a training plan over eight weeks. The volume of training is more than level two plans, and the training sessions are more challenging. This plan aims to help improve your 2K time and is appropriate for high school, college, and masters rowers who wish to train in a structured and carefully planned training regime.

 

 

Take 25% off all of my ErgZone Plans with the code BF2022
Wednesday November 23rd Through Cyber Monday!

%d bloggers like this: