Always remember to think about proper double pole technique while on the Erg!
Distance with DP Focus
45 minutes - 1:30
warm up for 15 minutes easiest setting
work in 5 minute segments on higher resistance but while keeping HR low L1
Specific Strength Focus
(lower frequency higher resistance)
30 minutes - 1 hour
Warm up for 15 minutes easy setting
x 5 minutes high resistance single pole
x 3 minuets easy
x 5 minuets high resistance double pole
x 3 minutes easy
Repeat until session is over
Power Poling 30 x 30
45 min - 1:30
(training high frequency high resistance)
Warm up 20 mins
x 30 seconds hard and powerful on high resistance
x 30 seconds easy light resistance
repeat x 10 times - 2 to 3 sets
Interval Vo2max Specific Strength
1 hour
(training high frequency low resistance - higher metabolic cost)
Warm up 25 minutes with accelerations
4 - 6 x 3 minutes on easiest setting
x 3 minuets easy in in between
Warm down
