All exercises
The Arsenal
Rowing (Erg)
Concept2-style rowing — the most honest cardio machine there is.
How to do it
- —Legs → body → arms on the drive; arms → body → legs on the recovery.
- —Drive is explosive, recovery is patient — roughly 1:2.
- —Damper 4–6 for most people; higher isn't harder, it's just slower.
Common mistakes
- —Yanking with the arms first and leaving the legs out of it.
- —Rushing the slide and burning the legs in the first 200m.
- —Setting damper to 10 because it feels manly.
Scale it easier
Shorter intervals with equal rest; hold a pace you could talk through.
Scale it harder
Negative-split the piece, or row it immediately after a run.
Don't have the equipment?
SkiErgAssault bikeRunning intervals