Ergs — rowers, SkiErgs and air or fan bikes — are a great way to build fitness without the impact of running. For hybrid racers, they also train the stations directly.
Why use ergs
- Low impact: more fitness with less wear on your legs and joints.
- Race-specific: the row and SkiErg are HYROX stations; other races use the bike too.
- Easy to measure: pace and power on the monitor.
Four sessions
1. Aerobic intervals
- 4 × 8 minutes at a steady, moderate pace, 2 minutes easy between.
- Builds aerobic fitness.
2. Threshold intervals
- 5 × 4 minutes hard but controlled, 2 minutes easy.
- Raises the pace you can hold.
3. Short, hard intervals
- 10 × 1 minute hard, 1 minute easy.
- Builds high-end fitness.
4. Mixed erg circuit
- 3 rounds: 500 m row, 500 m SkiErg, 1 km bike, with minimal rest.
- Race-like and useful for events such as HybridX or METRIX.
Mixing ergs with running
Ergs can replace some easy running if your legs need a break, but they do not replace running entirely. Keep running as your main aerobic training if your race has a lot of running.
Pacing on ergs
Use the monitor to set and hold a pace. Consistent splits in intervals show good pacing.
How often
One or two erg sessions a week fits well alongside running and strength work.