Ergoes are back, head of Yarra squads
Written by Andrew Holman
Monday, 09 November 2009 08:20
ergos for the week
Yes, they're back, the weekly ergs you all love so much. With the
focus on HOTY for the next month, these sessions will come as no
surprise to anyone...
1) Warm-up 3min @ +15, then set clock for 40min
10min R22 (approx +10 to +12)
10min R24 (approx +7)
5min R26 (approx +2)
The first 20min should be comfortable, then the 26's should be
moderately difficult. The 22's are recovery but should be no more
2) Warm-up 1000m feet out, then...
15min @ +5
12min @ +3
9min @ +1
Warm-down 1000m @ +20
This is a difficult session, the work is sustained and moderately high
intensity. Work hard to maintain your target split as you fatigue.