ERG Progression Workouts

MIKO’S TRIANGLE
40minute EMOM (10 rounds)
1) X cal row
2) X cal ski
3) X cal bike
4) rest

*get comfortable getting uncomfortable on the ergs, choose a calorie count which is manageable to complete across the 10 rounds (same for each machine). Each session increase every machine by 1 calorie for 3-5 sessions. The first time you hit this workout, try to complete each minute in under 50 seconds, as you raise the calories your power will stay the same by the ‘rest’/transition will decrease.

POWER ENDURANCE
10x 500m hard/500m easy row
10x 500m hard/500m easy ski

*choose a pace on the hard efforts that you’re confident to hold across all 10 rounds. The easy meters should allow you to recover but continue with good form and the pace shouldn’t drop any more than 30s/500m. Progress with this workout each week for 3-4 weeks with the intension to drop the hard efforts by 1s/500m each session.