Workouts

Interval Erg Workouts

30 Minutes

  • 1 minute full power (under a 2:00 split) – 30 to 32 strokes per minute
  • 1 minutes light power (about :15 seconds slower than power on) – 16 to 18 strokes per minute
  • Record how many power on intervals you stay under a 2:00 split

40 Minutes

  • 1 minute full power (under a 2:00 split) – 30 to 32 strokes per minute
  • 1 minutes light power (about :15 seconds slower than power on) – 16 to 18 strokes per minute
  • Record how many power on intervals you stay under a 2:00 split

Endurance Erg Workouts

2x 20 Minutes

  • Steady State – 22 to 24 minutes
  • Take a 3 minute break in between
  • Record distance shooting for a minimum of 4200 meters and no more than 100 meters difference between pieces

6,000 Meters

  • Steady State – 22 to 24 strokes per minute
  • Record time and watts

10,000 Meters

  • Steady State – 22 to 24 strokes per minute
  • Record time and watts

Benchmark and Progress Tracking Erg Workouts

1 Minute

  • 32 to 34 strokes per minute
  • Record distance and watts

2000 Meter

  • 28 to 30 strokes per minute
  • Record time and watts

6000 Meter

  • 26 to 28 strokes per minute
  • Record time and watts

30 Minutes

  • 24 to 26 strokes per minute
  • Record distance and watts

Weights Workout

Our group class style weights workout is a fun yet challenging program designed by Sebastian Garbsch, owner of Formative Fitness. The goal is to proportionally build strength throughout all major muscle groups, improve cardiovascular endurance and speed up your metabolism.

Due to the importance of proper technique, this workout is only done with a coach present.