Holiday Season Erg Workouts

Between packed calendars, travel plans, and end-of-year to-do lists, the holiday season has a way of pushing workouts to the bottom of the priority list. The good news? Staying consistent doesn’t have to mean complicated training sessions. Workouts on the RowErg, SkiErg, and BikeErg are designed to be efficient, flexible, and effective—making it easier to fit quality movement into even the busiest days. Whether you have 20 minutes between commitments or a longer window before the day begins, these workouts can help you maintain momentum, manage stress, and keep your fitness routine on track throughout the holidays. 

Find workout options that are short (25 minutes or less), medium (~30-40 minutes), or long (60-70 minutes total) on all three cardio Ergs. 

On the RowErg
Short: 5 min easy row into 10 x 100m sprints. Rest 1 minute between efforts.
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Medium: 10 min easy row into 6 x 3 min with 2 min rest between efforts.
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Long: 10 min easy warm up, into 60 minutes as fast as you can sustain. (Don't forget to rank your effort!)
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On the BikeErg
Short: 5 min easy pedal into 15 x 5 calorie sprints. Rest 45 seconds between efforts.
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Medium: 10 min easy pedal. For the workout, start at 100 watts, increasing 20 watts every minute. Once you are unable to increase watts, start over again at 100 watts and begin increasing again. Do this for 30 minutes total.
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Long: 10 minutes easy warm up, into 60 minutes of slowly increasing the damper every 2 minutes and then back down again. Start at damper 3 and increase the damper setting one level every minute. Increase up to damper 8 and then go back down to damper 3. Do this sequence 5 times.
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On the SkiErg
Short: 5 min easy skiing into 10 x 45 sec sprint, followed by 15 seconds rest.
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Medium: 10 min easy skiing into 4 x 5 min with 1 min rest.
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Long: 10 minutes easy followed by a calorie ladder: Start at 30 calories followed by 1 minute rest. Each round decrease 1 calorie until you get to 5 calories left. Adjust pace accordingly; as the calories drop, pick up the pace!
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