Endurance Erg – 3x10’ Intervals with Stroke Rate Pacing
This endurance session blends sustained effort with structured stroke rate changes to keep you focused and working efficiently. Each 10-minute block includes a stroke rate progression: 3’ @ 22, 2’ @ 24, 2’ @ 22, 2’ @ 24, and 1’ @ 26, with 5 minutes of rest between intervals. The result is a long-format workout that builds aerobic strength while reinforcing rhythm and control at varying intensities.

Session Highlights:

• 3 rounds of 10-minute pieces

• 5 minutes rest between efforts

• Stroke rate progression within each interval (22–26)

• Steady endurance focus with light variation

Perfect for improving stamina, stroke control, and aerobic capacity without redlining.