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Erg workouts
Workouts on the erg provide a controlled environment to make technical changes and to engage in very measurable workouts. The use of mirrors is recommended.
Training is done in zones, calibrated to the athlete's development goals.
2k zones (winter2/spring/summer)
z1 (2k+38") Recovery
z2 (2k+26") Utilization 2
z3 (2k+20") Utilization 1
z4 (2k+15") Threshold
z5 (2k+8") Transport
zr (2k) 2k race pace
Al (2k-6") Alactate
​
5k zones (summer/fall/winter1)
z1 (z5+30") Recovery
z2 (z5+18") Utilization 2
z3 (z5+12") Utilization 1
z4 (z5+7") Threshold
z5 Transport
zt 5k race pace (z5-2") Lactate
zr 2k race pace (z5-8") Lactate
Al (2k-6") Alactate
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