Name Date of test Enter 6 minute distance

QCBC Erg Training Program

for

Phase 1: Mon 6th Oct to Sun 2nd Nov 2008

The erg training we are doing this term is based two principles

• VO2 Max - the maximum amount of oxygen your body can take in and utilize
• vVO2 Max - the pace of your performance at VO2 Max

Your 6 min test result of m produces the following training levels:

Your weekly erg training program is as follows:

Session	Type	Details
1	30:30	30 secs @ 100% (), 30 secs @ 50% () Repeat until 100% pace cannot be maintained.
2	Continuous	Row @ 90% () until pace cannot be maintained.

Record your results

Week	Dates	Session	Total Distance	No of sets completed
1	Mon 6th Oct to Sun 12th Oct	1
		2		1
2	Mon 13th Oct to Sun 19th Oct	1
		2		1
3	Mon 20th Oct to Sun 26th Oct	1
		2		1
4	Mon 27th Oct to Sun 2nd Nov	1
		2		1

At the end of week 4, there will be a 6 minute re-test to update your VO2 Max values