Multi-Erg 10 k
5 k on the rower, 5 k on the SkiErg, back to back.
Ergs
≈ 48 min
2 exercises
Coach's note
Steady both halves. The SkiErg will feel far worse than it should.
The session
- 1
Rowing
5000 m · 21 min
1000m row. Legs-back-arms, target a repeatable split.
- 2
SkiErg
5000 m · 25 min
1000m SkiErg. Strong hinge, full lockout, drive from the hips.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Multi-Erg 10 k as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Ergs workouts
- 2 k Row TestThe benchmark piece. All out from a standing start.
- Threshold 500sSix 500s a few seconds off 2 k pace, 90 seconds rest.
- Calorie Pyramid10, 20, 30, 40, 30, 20, 10 calories with a minute between.
- SkiErg 200sFive 200 m efforts with 90 seconds rest.
- Bike Zone 2Forty minutes easy — the knee-friendly engine session.