Endurance Erg – Threshold Intervals Off 2k Pace
This endurance workout includes two rounds of 3 x 4-minute efforts at SR 24+, with 2 minutes of rest between each piece and 6 minutes of rest between sets. Work is done just off your 2k target average rate (TAR), helping you build comfort at higher intensities while staying aerobic. A great session for developing race pace control and aerobic depth.

Session Highlights:

• 2 sets of 3 x 4’ on / 2’ off

• 6 minutes rest between sets

• Stroke rate: SR 24+

• Target intensity: just under 2k pace

• Designed to build threshold endurance and pacing consistency

Perfect for athletes looking to push aerobic limits while reinforcing control near race effort.