2 x 2 Erg Workout

Repeated efforts 2 mins x 2mins

2 minutes of steady effort at around 75-85% maximum heart rate followed by 2 minutes of easy recovery at around 60 – 70% max heart rate, repeat 6 – 10 times. 

Aim for a similar distance for each set. If there are big variations in distance, your effort was too hard from the start. The goal is to build your engine through consistent zone 3 efforts, keep it controlled, and you should be able to complete a similar distance on the first and last set.

3, 2, 1 – Same Same

3 Rounds
3 mins Hard: 3 Mins easy
2 mins Hard: 2 Mins easy
1 min Hard: 1 Mins easy
Repeat 2 – 3 times – record total calories

Your goal with this workout is to hit each effort hard, so around 85 – 90% Max heart rate.

Sounds and looks like a lot of rest but when working at this intensity a 1;1 work and rest ratio is going to feel tough during later rounds.

The Pyramid

Increase and decrease working sets while maintaining the same recovery period.

2 mins – 4 mins – 6 mins – 4 mins – 2 mins with a recovery period of 2 mins between each effort and a 2 min complete rest at the end of a full round.

Your intensity should decrease as your volume increases. In other words you should be pushing higher Watts on shorter efforts and lower watts on longer efforts.

Remember not every workout is balls to the wall max heart rate effort. Be smart and see the improvements come.

4 x 4 Threshold

The goal of this workout is to go as hard as you can for each 4 min effort and take it very easy for the easy 4 mins.

You want to feel rested for the start of each 4 min effort. The fitter you are the more sets you’ll be able to complete at the same output.

Cyclists use this workout as a benchmark for their average output or FTP. Essentially, the higher the FTP, the better the cyclist will perform in almost every distance.

Overs

Enough Said