Endurance Erg – 8 to 10 x 2:30 Intervals with Stroke Rate Progression
This endurance workout features multiple rounds of 2:30 efforts, with each interval broken into three distinct phases of varying stroke rates. Each piece starts at SR 20 for the first minute, increases to SR 22 for the second, and finishes strong at SR 24 for the last 30 seconds. With 1:30 of rest between intervals, you'll challenge both your aerobic capacity and stroke rate control, making it perfect for developing stamina and endurance under varying intensities.

Session Highlights:

• 8 to 10 x 2:30 intervals with 1:30 rest

• Stroke rate progression: 1’ SR 20, 1’ SR 22, 30” SR 24

• Focus on endurance, stroke rate control, and pacing

• Scalable effort based on fitness level and goals

A versatile and engaging endurance session to increase efficiency while pushing your aerobic limits.