Ergo Training Programme

1. Introduction.

A well organised training programme can help reduce fat, tone muscles, relieve stress and simply make you feel good.

The secret of any fitness programme that works is that you should look forward to it; quickly feel the positive benefits from it; and it should fit into your existing working week. If the programme involves too many sessions and you find yourself trying to train late at night or at the crack of dawn you will be unlikely to stick it for long.

The first thing is to choose a training load that's suitable to your lifestyle and remember not to push yourself to the limit every time. The training programme should be balanced to develop both endurance and strength.

Outlined below is a structured series of five training programmes which are designed to do just that. The content of each training session is based on the desired physiological effect and relates directly to the individual's heart rate. Simply choose an appropriate training level and start training.

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2. Training Levels.

Level 1 - Weight loss.

Exercise at approximately 65% of your Max HR for a duration of 30-60 minutes at least 3 times per week. In order to develop a element of strength endurance you could also include one U2 session per week. Session mix: Sub U2 - 75%; U2 - 25%

Level 2 - Light.

The level two programme is aimed at people who do not have a strong training background or who simply want to train at a light level. It includes all levels of training except the Anaerobic race speed work. Session mix: U2 - 50%; U1-30%; AT-10%; TR-10%

Level 3 to 5 - Medium, Heavy and Very heavy

The medium and Heavy programmes are designed for serious fitness enthusiasts whilst the Very heavy programme is aimed at Elite Athletes. Each includes the principle elements of strength and endurance. Session mix: U2-50%; U1-25%; AT-10%; TR-10%; AN-5%

3. Session Mix.

The session mix refers to the proportion of each type of training session within your training week or month. For example if you are following level1, during the next four weeks 50% of your training should be long endurance(U2); 30% middle endurance(U1); 10% short endurance(AT) and 10% tempo(TR)

When organising your training you should not complete two Anaerobic (AT,TR,AN) sessions back to back. The number of sessions you complete each week will be determined by your own fitness goals. You should however, compete at least 3 sessions a week to maintain fitness levels. Obviously, during the summer some of these training sessions will be completed on the water.

4. Training intensity.

Training Type		Description	Intensity % max HR	Session Mix %
Training Type		Description	Intensity % max HR	Level 1	Level 2	Level 3
Sub U2	Sub Utilisation 2	Long Endurance	60-65	75
U2	Utilisation 2	Long Endurance	65-75	25	50	50
U1	Utilisation1	Middle Endurance	75-80		30	25
AT	Anaerobic threshold	Short Endurance	80-90		10	10
TR	Transportation	Tempo	85-95		10	10
AN	Anaerobic	Race speed	95-100			5

5. Training Loads.

Type	Level 1 Weight loss	Level 2 Light	Level 3 Medium	Level 4 Heavy	Level 5 Very Heavy	Rest min	Strokes per min
Sub U2	1 x 30-60 min						20-24
U2	1 x 20-40	1 x 15-20	1 x 20 - 30	1 x 30-45	1 x 40-75		18-22
U1		2 x 10	1 x 15-20	1 x 20-30	1 x 30-40		20-24
AT		2 x 7	2 x 12	2 x 15-20	3 x 15-20	5-8	24-28
TR		2-3 x 3	3 x 4	3-4 x 5	4-5 x 5	3-5	28-32
AN				2-3 x 500m	4-6 x 500m	2-3	32-36

The information given here has been extracted from the Concept II training manual and is not intended to be a substitute for medical advice. If you are uncertain as to its suitability please consult your GP. Minerva Bath and Concept II accept no responsibility for any injury caused by the guidelines and information presented here.