Zerg Training

Unique training program bringing to benefits of indoor rowing to the masses.

[Zerg Training @TrainingZerg]

Week 15, Session 3 - Zerg Power

30'@ 20 Fixed time piece of 30 minutes, at a capped stroke rate of 20spm.

Last Completed: Week 10

Time to allow: 40 minutes (including warm-up)

Target: Start slower than your recent 5k@20, power up for the last 5 minutes.

[Zerg Training @TrainingZerg]

Week 14, Session 5 - Zerg Race

5k Time Trial Fixed pieced of 5k, for time.

Last Completed: Week 9

Summary: What did you learn from your last 5k? Where can you improve your pacing?

Tips: Figure out your pacing plan BEFORE your row.

[Zerg Training @TrainingZerg]

Week 14, Session 4 - Zerg Taming

30'@ 20 UT2

Use a heart rate monitor to keep your heart rate between 65% and 70% throughout the piece.

Don't be put off by the effect on pace that these two combined caps have, I'd expect to see pace drop away as the piece progresses.

[Zerg Training @TrainingZerg]

Week 14, Session 3 - Zerg Power

6x500m 2'r @ 20

6 x 500m reps with 2 minute rests in between, all at 20spm.
Static starts only for all.

This is a play on the traditional 6x500 2'r. The stroke restriction will completely change the nature of this piece.

[Zerg Training @TrainingZerg]

Week 14, Session 2 - Zerg Control

Blind 30' 30 minute steady row, with 5 minute splits.

Once you're ready, push the monitor away from you, set a countdown timer to 30 minutes and start.

Aim is to see how tight you can keep your pace and rate throughout purely by feel.

[Zerg Training @TrainingZerg]

Week 14, Session 1 - Zerg Attack

6' 6'r
5' 5'r
4' 4'r
3' 3'r
2' 2'r
1'

6 timed reps, with matching rests, reducing by one minute each rep.
No rate restrictions on any reps.
Static starts for all.

[Zerg Training @TrainingZerg]

Week 13, Session 5 - Zerg Race

30 Minute Distance Trial
Fixed time piece of 30 minutes, for maximum distance.

Timed pieces are different and can take some getting used to.
7,500m is a great benchmark to aim for, but this won't come easy for some.

[Zerg Training @TrainingZerg]

Week 13, Session 3 - Zerg Power

5 x 5' 2:30r
Rate Pyramid 18 - 22 - 18

Five 5 minute intervals with 2:30 minute rests.
Stroke rate as follows:
5' @ 18
5' @ 20
5' @ 22
5' @ 20
5' @ 18

Last Completed: Week 47

[Zerg Training @TrainingZerg]

Week 13, Session 2 - Zerg Control

Strapless 5k

Rowing without your feet strapped in is difficult to master, but helps you focus on control and core strength.

[Zerg Training @TrainingZerg]

Week 12, Session 5 - Zerg Race

2k Time Trial

Take your last 6x500m time, add 3 - 3.5s on and use that as your benchmark.

[Zerg Training @TrainingZerg]

Week 12, Session 4 - Zerg Taming
30'@ 20 UT2

Use a heart rate monitor to keep your heart rate between 65% and 70% throughout the piece.

Don't be put off by the effect on pace that these two combined caps have, I'd expect to see pace drop away as the piece progresses.

[Zerg Training @TrainingZerg]

Week 12, Session 3 - Zerg Power

6 x 1k 3'r @ 20spm
Six reps of 1k with 3 minutes rests, all to be completed at 20spm.

Remember, there's six of these. The last one can feel like a real trudge if you go out too hard in the beginning.

[Zerg Training @TrainingZerg]

Week 12, Session 1 - Zerg Attack
8 x 300m
3'r 8 reps of 300m with 3 minutes rests.
Static starts only for all.
These are sprints, but it is still 2.4k of rowing, so they aren't quite all out sprints, or you'll catch yourself out.

[Zerg Training @TrainingZerg]

Week 10, Session 5 - Zerg Race

6k Time Trial

This is a race for speed. It is also a rankable piece.

If you've recently done a 5k TT, don't let this fool you.... that extra 1k can make a big difference, so don't go out too hard.

[Zerg Training @TrainingZerg]

Week 10, Session 1 - Zerg Attack

4x1,500m 1:30'r
4 reps of 1,500m with 90 second rests in between. Static starts for all.

This is a session taken from my old coached training plan from a few years ago. It's a hard session aimed to build stamina and pace for your 5k.

[Zerg Training @TrainingZerg]

Week 9, Session 5 - Zerg Race

5k Time Trial

Get your pacing right and push to beat last time.

Figure out your pacing plan BEFORE your row. Don't want to be crunching numbers and readjusting targets mid-row.

[Zerg Training @TrainingZerg]

Week 9, Session 4 - Zerg Taming

8k Steady
Fixed piece of 8k, gentle.

Use a heart rate monitor and try to keep below 70% of your max HR at all times.

[Zerg Training @TrainingZerg]

Week 9, Session 3 - Zerg Power

2 x 3k 5'r @ 20
2 x 3k intervals, 5 minute rests in between, all at a stroke rate of 20spm.

The long reps in this challenge will help you build stamina.
Doing the second quicker than the first may take guts.

[Zerg Training @TrainingZerg]

Week 9, Session 2 - Zerg Control

Blind 30' 30 minute steady row, with 5 minute splits.

Push the monitor away from you so you can't see it & set a countdown timer on your phone to 30 minutes.

Aim is to see how tight you can keep your pace and rate throughout purely by feel.

[Zerg Training @TrainingZerg]

Week 9, Session 1 - Zerg Attack

6x500m 2'r
6 x 500m reps with 2 minute rests in between.
Static starts only for all.

This is a key piece that will become a staple of your training.
It is the go-to for both predicting and improving your 2k time.