Interval Erg – Technical Focus with 10 x 2’ Intervals
This session combines technical refinement with high-effort intervals for a well-rounded erg workout. Start with drills and a warm-up to dial in your form, then move into 10 rounds of 2-minute pieces with 90 seconds rest. Stroke rates progress through 22, 24, and 26 with emphasis on maintaining consistent rhythm, ratio, and control under pressure.

Session Highlights:

• Drills + warm-up to prep technique

• 10 x 2-minute intervals

• 90 seconds rest between intervals

• Stroke rates: 22 / 24 / 26

• Technical focus: holding ratio and rhythm at higher intensities

A smart, focused session to push your performance while reinforcing good habits.