Building Aerobic Base: The 20-Week Erg Plan

Why 20 Weeks?

Most rowers underestimate how long aerobic adaptations take. Mitochondrial density, capillary growth, and heart stroke volume improvements plateau in shorter blocks — 20 weeks lets each adaptation compound.

Weeks 1–8: Pure Base

80% of weekly volume at UT2 (65–75% HRmax). Long steady-state pieces (60–90min). No intensity. The goal is metabolic, not power.

Weeks 9–14: Threshold Development

Introduce one or two UT1 sessions per week (4×10min, 3×15min at 82–87% HRmax). Base volume holds steady.

Weeks 15–18: VO₂ & Race Pace

6×500m, 8×3min, 5×4min intervals at AT and slightly above. Keep one UT2 session for recovery.

Weeks 19–20: Taper

Drop volume 40%, maintain intensity. One race-pace piece mid-taper, then nothing hard in the final 72 hours.