Endurance Erg – 4x8’ Intervals with Active Recovery
This structured endurance session features four 8-minute intervals, each composed of 90 seconds of effort followed by 30 seconds of light paddling. Stroke rates alternate between 22 and 26, challenging your ability to maintain rhythm and efficiency as intensity shifts. With 4 minutes of rest between each round, you'll stay focused while developing aerobic capacity and technical control.

Session Highlights:

• 4 x 8-minute intervals with 4 minutes rest

• Inside each 8’: 90” on / 30” paddle

• Stroke rates: SR 22 and SR 26

• Emphasis on endurance, rhythm, and sustainable power

A well-paced session that builds aerobic fitness and reinforces smooth transitions.