Ergo Warm-Up

As we start introducing ergo training to the club, this warm-up is recommended as a great way to
- build your stroke, posture and technique each time
- get the feel of ratio, ideal for when we get to power pieces
- warm up cardiovascularly

By the end you should be 'puffed', and then have a quick stretch before commencing your 'pieces' for the day. So, set your drag factor to 125-130, and off you go...

10 strokes arms only
10 strokes with body lean
10 strokes half slide
10 strokes full slide
10 strokes rate 20 low power
10 strokes rate 20 high power (ratio change)
10 strokes rate 24-26 low power
10 strokes rate 24-26 high power (ratio change)
10 strokes rate 28+ low power
10 strokes rate 28+ high power (ratio change)
10 strokes taking it down

So, to summarise, build the stroke, then do 10 each of low power and high power at low rate, medium rate and high rate - should take about 5 minutes.