Maximising the Ergs

Written By Gavin Cogdon

The ergs are some of the most powerful tools we use in training.

But simply getting on a rower, bike, or ski and “working hard” isn’t the same as training well.

Maximising the ergs means understanding pacing, output, and intent — knowing when to hold back, when to push, and why the numbers on the screen should change depending on the session.

This blog is written for those who want to get more from their workouts.

And just to be clear from the start:

  • If you’re newer to training and this feels like too much detail, that’s completely fine.

  • If you just want to turn up, train hard, and be coached through the session, that’s also fine.

You don’t need to understand this to benefit.

But if you want to maximise your training further this is where ita great starting place.

Same Ergs, Different Intent

One of the biggest mistakes people make is treating all erg work the same.

At UPC, ergs are used across:

  • Endurance focused sessions

  • GRIT & GRAFT days

  • Longer structured pieces

  • Short, aggressive efforts

The machines might look the same, but the intent is different.

And when the intent changes, the numbers should change too.

Understanding that difference is what turns “just getting through it” into real progress.

Understanding the 500m Split (Row & Ski)

The 500m split is a live indicator of speed.

  • Lower number = faster pace

  • Higher number = more controlled pace

The mistake is assuming there’s one “correct” split.

Shorter, Higher Intensity Work

On a GRIT & GRAFT style session, you might see:

  • 3 rounds of 500m

  • Additional work between rounds

  • Shorter overall exposure

Here, you should be rowing or skiing faster.

You can afford to push because the total volume is limited.

Longer Endurance Work

On endurance focused days, you might see:

  • 10 rounds of 500m

  • Added work

  • Longer time under tension

Here, the goal is consistency.

You’re looking for a split you can repeat without drop off.

Same distance.

Different pacing.

Different outcome.

Trying to hold high intensity splits across longer endurance work usually leads to blowing up halfway through.

Calories Per Hour: One of the Most Useful Erg Metrics

Calories per hour is one of the clearest ways to understand pacing on the bike, ski, and rower.

Endurance Output Example

If someone can hold 900 calories per hour for 15 minutes:

  • 900 ÷ 60 = 15 calories per minute

  • 15 × 15 minutes = 225 total calories

That’s steady, aerobic, repeatable work, ideal for endurance focused sessions.

The aim here is control and sustainability.

High Intensity Output Example

Now take the same person and give them:

  • 5 rounds for time

  • 20 calories

  • 10 burpees

In this context, 900 calories per hour is no longer the target, it’s the baseline.

Because:

  • The work is shorter

  • Higher output is required

  • Recovery comes after the workout, not during

If output stays the same across both sessions, one of them is being underperformed.

Long Erg Structures vs Short Attacks

Consider two sessions with similar total calories.

Endurance Structure

100 / 80 / 60 / 40 / 20 calories

This rewards:

  • Patience early

  • Controlled breathing

  • Gradual increases in effort

Go too hard at the start and the session falls apart.

GRIT & GRAFT Structure

5 rounds of 20 calories for time

This rewards:

  • Higher output

  • Accepting discomfort

  • Speed over efficiency

Same calories.

Completely different execution.

Stroke Rate: Same Pull, Different Rhythm

Stroke rate is another key number on the rower and ski, and it’s often misunderstood.

Stroke rate tells you how many strokes you’re taking per minute.

What it doesn’t tell you is how hard you’re pulling.

That distinction matters.

On both endurance work and short calorie efforts, the quality of the pull should stay the same:

  • Strong leg drive

  • Good posture

  • Efficient force production

What changes is how often you apply that pull.

On Endurance Focused Erg Work

Stroke rate usually comes down slightly. This allows:

  • Better breathing control

  • A longer recovery between strokes

  • More stable heart rate

  • Output you can repeat for longer periods

The pull stays strong.

The rhythm slows.

Lower stroke rate doesn’t mean lazy effort.

It means controlled, repeatable output.

On Short, Intense Erg Work

Stroke rate naturally increases:

  • To drive speed

  • To push output

  • To finish work quickly

Same athlete.

Same machine.

Same pull.

Different rhythm.

If your stroke rate looks lower on endurance work but your output stays steady, you’re probably doing it right.

Who This Level of Detail Is For

If you’re reading this thinking,

“I want to understand my training and get more from it.”

This is for you.

If you’re reading this thinking,

“I just want to be coached and told what to do.”

That’s absolutely fine too.

The structure, pacing guidance, and coaching are already built in.

This knowledge is an option, not a requirement.

This Is What Coaching Actually Looks Like

Maximising the ergs isn’t about obsessing over numbers.

It’s about:

  • Matching effort to intent

  • Knowing when to push and when to hold

  • Training smarter, not just harder

If this doesn’t all make sense yet, that’s okay.

That’s exactly why sessions are coached.

Want to Train This Way?

If you’re reading this and you’re not currently part of the UPC Club, this is exactly how we approach training.

Not just doing workouts.

But understanding why you’re doing them.

Find out more about joining the UPC Club:

Train online:

https://www.up-coaching.com/upc-club-online

Train in Sunderland:

https://www.up-coaching.com/upc-club

Gavin Cogdon
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Why Thursday Is Endurance Day at UPC