Get back to the gym! I've been trying to avoid the erg (a rowers 'best friend') for too long now, so decided to get back on it and boy it was painful!
The erg (rowing machine) is very often the neglected, unused, lonely machine in the gym often placed next to a busy line of treadmill users. I was interested to see what workouts people do on the erg in my gym by looking at the 'memory' setting. I noticed that my 5K erg was by far the longest distance anyone at my gym has done. In fact, the longest erg I saw was 5 minutes at a very low intensity and really, that should be the duration of a warm up before the actual work out begins! Therefore, it's important to try and stick with it for at least 10 minutes minimum or you wont be getting a proper workout. I would recommend setting the resistance to the top of level 5 and doing interval sprints. Try doing 6x500m sprints with a 5 minute rest in between each 500m. Push yourself, it will hurt, but 'pain is temporary' - thank you Mr Armstong!
Workout:
10K Challenge:
- 30 minute run
- 20 minute erg
Total duration: 50 minutes
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