2km Ergometer

Till this day Ergometer is one of the most painful cardio machines I have ever done. The fan spinning sound that generate from the Ergometer can make me feel so scared to even start doing it. I never like Ergometer at first and in the past i always curse and swear the person who invented this so called indoor rowing machine. However what push me on to keep on doing Ergometer and have strong interest with this machine is because of my current dragon boat teammates that i am paddling with.

I always gauged my paddling or rowing cardio by doing 2 km Ergometer. 2 km Ergometer required a lot of mental and muscle endurance. Hitting Sub 7 requires a lot of practices and I have been looking through a lot of videos and read up on how to achieve my sub 7 timing for 2 km Ergometer. I am not professional athletes or protege in rowing. I believe in hard work and encourage from your friends will make you achieve your desire result. Below is some of the past 2 km timing i have ever hit:

First ever attempt of 2km Ergo in 2015

My first Sub 7 timing

My personal best for 2km Ergo

2017 first 2 km timing

Ergometer Training Programmes:

I would like to share with you some of the programmes that my friends have shared with me and also my programmes that I always to prepare my 2km Ergometer:

1. 250m x 10 sets

This is the program that my friend have shared with me and I find it quite effective. The rest time in each set is only 15 seconds and target to hit every sets is 45 seconds to 50 seconds. Keep doing this program for at least 1 month to go on the next program.

2. 500m x 5 sets
The next program is 500 m x 5 sets and the rest time in each sets is only 50 seconds and target to hit every sets is 1 min 45 seconds and below. When you can hit below 1 min 45 seconds for all 5 sets, you can start to reduce the rest time to 25 seconds. Keep doing this program for at least 1 month to go on the next program.

3. Tabata

This program is 20 seconds all-out effort and 10 seconds rest time for 8 cycles x 4 sets. Once completed your 8 cycles in 1 set, you have only 1 minute to rest to carry on the next set. Once you have done with your 2nd set, you have the privilege to rest for 2 minutes before going for 3rd and 4th sets. The rest time for 3rd set to 4th set will be adjusted back to 1 minute again. Target for every 20 seconds is 100 m and above.

4. 2km Time trial

You are ready for your 2 km time trial. If you are unable to hit the desired timing that you want, keep doing the programmes that i have shared with you and one day you will get your first sub 7 timing.

Things to take note:

1. Make sure tune your mindset right in training. Know which sets you die off and what mistake you have made.

2. I am not an expert on the rowing technique but I will search at YouTube video for proper Ergometer technique.

3. Before you do your 2 km time trial make sure you are ready to endure the pain and set your mind right to hit your desired timing.