Upper Valley Rowing Foundation Hanover Connecticut River
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Virtual Erg Workouts!

UVRF is pleased to announce a spring series of virtual erg workouts!  Using zoom, Coach Linda Muri will hold 1-hour sessions M, W, and F at 6:30 AM from Monday March 23 through Friday, June 26.  There is no cost to join these sessions - they are a benefit of membership in UVRF.  So if you have not yet renewed your membership for 2020, what better time than now?! 

If you cannot make it to the 6:30 AM sessions, recordings of each session are available.  Please contact uppervalleyrc@gmail.com for more infomation.

Workout information

CD - Cool Down

r - rest

SR - Stroke Rate

WU - Warm Up

‘ - minutes

“ - seconds

Workouts for Monday 6/1, Wednesday 6/3, and Friday 6/5

Monday - steady state/low intensity.

WU during first segment of first piece. 20’, 18’, 20’ - 20’ as 4x (4’on, 1’paddle) SR22, 1’r, 18’ SR20/22 ea. 2', 2’r, and 20’ as 5x (3’on, 1’paddle) SR22. This will fill up the entire time slot.

Wednesday - medium to medium-hard intervals.

4x12’,2’r. WU 12’, then 3x 12’ as 4x (1:30, 1:30’r), 2’r SR26-30

Friday - short intervals.

WU 12’, 3x 12' as 6x(:45on/:75paddle), 3’r

by posted 03/22/2020
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