Workouts can, and should, include exercise other than ergometers. Spin bike, ellipticals, stairmachines, running, treadmills are just some of the alternative types of exercise that will improve your fitness and keep you healthy. Don’t get caught in a rut, do a bit of each!

U2 Workouts

Workout	Work Format	Rest	Rating	2K Split +
60 min	4min @ 22, 1 min @ 26 continuous	None	22,26	~ +20
64 min	2 min @ each rating, 8 cycles	None	18, 20, 22, 24	~ +20
60 min	6 x 10min steps	None	18, 20, 22, 24, 22, 20	~ +20
60 min	Watch TV pace up on commercials	None	21, 24

U1 Workouts

Workout	Work Format	Rest	Rating	2K Split +
64 min	2 min @ each rating, 8 cycles	None	20, 22, 24, 26	~ +17
60 min	Stroke Pyramids 5-50 by 5s up/down	=strokes	On: 24-26  Off: 22	~ +17
12K	6K – 3K – 2K – 1K	none	20, 22, 24, 26	~ +17
60 min	6 x (4,3,2,1min)	None	20, 22, 24,26	~ +17
60 min	Music Sprints Alternate Songs On/Off	None	22, 26
2 x 6K	Each 6K in 2K steps	3 min	20, 22, 24
48 min	6 x 8 min (2 min steps)	None	18, 20, 22, 24
60 min	4min @ 25, 1 min @ 28 continuous	None	25,28	~ +16
60 min	3 x 18 min/2off (4@24,2@2k+2)		24, 28	~+16, +2
48 min	4 x 8 on/4 off	4min	24, 28	10
49 min	1/1,2/2,3/3,4/4,5/5,4/4,3/3,2/2,1/1	Cont.	1@2k, 2@2k+2, 3@2k+4,4@2k+6, 5@2k+8, 4@2k+6…	See left

2k Test Predictor

Workout	Work Format	Rest	Rating	2K Split +
18 min	6 x 2 on/ 1 off	1 min	28-30	0

AT Workouts

Workout	Work Format	Rest	Rating	2K Split +
12K	For time	None	24-26	10
48 min	6 x 5min (1500m on water)	3min	24-28	5-10
12K	3 x 4K timed	5 min	24-28
45 min	3 x 15min (5, 4, 3, 2, 1min)	5min	22, 24, 26, 28, 30
60 min	2 x 30 min (10/10/10)	5 min	26, 28, 30
52 min	2times: 3 x 4on/4off @2k+4	4 min	24,28	+4

TR Workouts

Workout	Work Format	Rest	Rating	2K Split +
15 min	3 x 5 x (1min on/1min off)	1/5min	30+
30 min	3 x 10 min (30sec on/30sec off)	30”/5min	30+
21 min	3 x 7min (3’, 2’, 1’, 1’)	8’bet set	28, 30, 32, 34
18 min	6 x 3 min	6 min	32-34
45 min	2x (10 x 90”on/30”off)	5 min	30+
indeterminate	2k split as long as possible/3off, repeat to failure (i.e. <1min on)	3 min	Most efficient

AN Workouts

Workout	Work Format	Rest	Rating	2K Split +
30 min	12 x 15 stroke bursts	15strk	max
12 min	6 x 2 min	5min	max
10 min	10 x 1 min	3 min	max
40 min	thrice: 5 x 1on/1off max	1 min	Max	Sub 2k