Posts tagged “erg”

A 4-week beginner rowing machine workout plan: three short sessions a week, how hard to go, stroke rates, damper setting and what comes next.

Eight HIIT rowing machine workouts from 15 to 35 minutes, with work and rest times, stroke rates and target splits based on your 2K pace.

Correct rowing technique for beginners: the four phases of the stroke, common mistakes, and drills to build good habits on the erg and on the water.

The 2K erg times college rowing coaches recruit by division and weight class, what else they look for, and how to get on their radar.

How to get faster on the rowing machine: the training structure, technique fixes and pacing that lower your 2K erg time and 500m split.

What's a good 2K or 5K erg time? Benchmark rowing machine times for 500m, 2K and 5K by age, gender and level, from beginner to elite.

How rowing compares with other cardio for weight loss, how many calories it burns, and a practical plan to start, on an erg or on the water.

Hydrow vs WaterRower vs Concept2 compared on maker specs, price, membership cost, noise and feel, plus whether Hydrow is worth it.

The best gym exercises for rowers (squats, deadlifts, pulls and core) with programming for off-season, in-season and erg-focused athletes.