Sharing with you some of my Go To Ergo sessions from the last 6-months. Each of these sessions can be done done on the Concept2 Dynamic, Model D static or RP3 machine. I use a polarised 5 zone heart rate model to guide training intensity. More information of how to train with heart rate can be found on my online courses page, and include easy to use heart rate zone calculator tools. I like to use the Citius Remex seat pad and recommend it for those that don’t want a pain in the backside and legs after long sessions. Citius Remex offer our readers 10% discount at checkout with the code: NoAssPain2020

Long Endurance Base Building Sessions

  • Target heart rate in zone 2
  • 3 x 20 minutes – stroke rate 18-20 in zone 2 
  • 4 x 20 minutes – stroke rate 18-20 in zone 2

Strength Endurance Sessions

  • Target heart rate in zone 2 & 3
  • 4 x 15 minutes 
  • First 15 minutes at stroke rate 18-20 in zone 2 at fan normal setting 3-4
  • Next 15 minutes at stroke rate 18-20 in zone 3 at fan  setting 8-10
  • Next 15 minutes at stroke rate 18-20 in zone 2 at fan normal setting 3-4
  • Final 15 minutes at stroke rate 18-20 in zone 3 at fan  setting 8-10
  • 5-10 minutes cool down

Progressive Intensity Pyramid 

This is a good work out to stimulate your zone 3 and zone 4 heart rate zones. I like to do this work out in spring time, to prepare for the harder, longer zone 4 intervals.

  • 10 minute progressive warm up to heart rate zone 4 
  • 5 minutes stroke rate 22
  • 4 minutes stroke rate 24
  • 3 minutes stroke rate 26
  • 2 minutes stroke rate 28
  • 1 minute stroke rate 30
  • 2 minutes stroke rate 28
  • 3 minutes stroke rate 26
  • 4 minutes stroke rate 24
  • 5 minutes stroke rate 22
  • 5-10 minutes Cool down 

Long High Intensity Threshold Intervals

Build up your capacity to collecting 30+ minutes in heart rate zone 4. It is not unusual to take 1-2 minutes in each interval for your heart rate to adjust and move into zone 4. I generally aim to maintain a maximum pace that I can sustain for 8 minutes, yet manage the intensity not to go into zone 5.

  • 10 minute progressive warm up to heart rate zone 4
  • 3-5 x 8 minutes – stroke rate 28-32 in heart rate zone 4, with a 4 minute rest between intervals.
  • 5-10 minutes Cool down 

This is a longer and harder workout, and designed to develop your anaerobic capacity.

  • 10 minute progressive warm up to heart rate zone 4
  • 3-5 x 10 minutes – stroke rate 28-32 in heart rate zone 4, with a 5 minute rest between intervals.
  • 10 minutes Cool down 

High Intensity Interval Training (HIIT)

  • 10 minute progressive warm up to heart rate zone 4 
  • 5 minutes of alternating 15 seconds on (100%) 15 seconds off (50%)
  • 5 minutes rest
  • Repeat 5 times 
  • 10 minutes Cool down 

Tabata style High intensity intervals 30:30

  • 10 minute progressive warm up to heart rate zone 4 
  • 5 minutes of alternating 30 seconds on (100%) 30 seconds off (50%)
  • 5 minutes rest
  • Repeat 5 times 
  • 10 minutes Cool down

Tabata style High intensity intervals 40:20

  • 10 minute progressive warm up to heart rate zone 4 
  • 5 minutes of alternating 40 seconds on (100%) 20 seconds off (50%)
  • 5 minutes rest
  • Repeat 4 times
  • 10 minutes Cool down 
  • 10 minute progressive warm up to heart rate zone 4 

Race Pace Intervals

Great workout to get used to race pace. I like to incorporate the start sequence and transition into race pace. I also like to start at race pace and accelerate into the finish burst.

  • 10 minute progressive warm up to heart rate zone 4 
  • 5 x 1 minute on (100%) 1 minute off (50%)
  • 5 minutes rest
  • 5 x 1 minute on (100%) 1 minute off (50%)
  • 10 minutes Cool down