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favorite Vasa ERG workouts?
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I finally found one for dirt cheap, and am know the happy owner of a "massively ugly piece of gym equipment" (according to my wife :))

I am planning to go through 8-10 weeks of doing 3-4 Vasa sessions + 1 pool swim. What kind of workouts do you do on the ERG - that you found to be helpful? Please share them if you can.

Thanks in advance!

Next races on the schedule: IM Florida 2022, Boston Marathon 2023
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Re: favorite Vasa ERG workouts? [alex_korr] [ In reply to ]
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Would love to find one of these for cheap.
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Re: favorite Vasa ERG workouts? [alex_korr] [ In reply to ]
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Just purchased a slightly used one over the holidays and have started experimenting. For years I have heard good things about the benefits, so finally took the leap and integrating it into the training program.

For starters I have been 'warming up' for 5 minutes on the lowest setting (the #1 with least resistance), alternating freestyle and butterfly.

For a 'main set' I spend 10 minutes in the middle settings (3 through 5 depending on feels and ability to hold good form), alternating 1 minute freestyle, 1 minute butterfly, 30 seconds rest, and do this 4x.

Last I will do 10x50 meters alternating freestyle and butterfly on the highest setting (the #10 with most resistance).

Maybe a 'cool down' but typically sufficiently tired so just fumble off the Erg at that point.

So far I am pleased with the investment not to mention it forced me to finally rearrange our garage to make room!

There are a whole series of good short videos with drills and other workouts. Good to see proper technique best practices too.

Lars Finanger
Odyssey SwimRun
Last edited by: VALHALLA: Jan 17, 18 13:59
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Re: favorite Vasa ERG workouts? [alex_korr] [ In reply to ]
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bump
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Re: favorite Vasa ERG workouts? [Cookiebuilder] [ In reply to ]
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I've had my Vasa Erg for a year now and love it. Unfortunately, I cannot do regular freestyle (on the Vasa) very long (say, :40 sec) before my lower back begins to hurt. I know this is not common for everyone. Any one else struggling with back issues on their Erg?

Thus ..... I have found success with do 20 min straight of:
:30 right arm / :30 left arm for 20' straight. [for me, level 3 as I am a 1:30/yd swimmer] Think of it as one-arm drills.... because that's what it is :)
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Re: favorite Vasa ERG workouts? [Cookiebuilder] [ In reply to ]
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Here are a couple:


1. 300 warm up on level one - 200 level 2, 200 on level 1, 200 on level 3, 200 on level 2 - Cool down 200 on level 1. (this on is on their website.

2. 4 x 250 on level 2

3. Tabata Intervals on Vasa

4. 10 x 100 alternating levels 1,2, and 3

5. 1 x 500 before indoor bike trainer workout

6. 20 x 50 hard with 30 sec. jump rope between sets
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Re: favorite Vasa ERG workouts? [alex_korr] [ In reply to ]
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I've tried a bunch of stuff, found that at least for me, keeping it simple but painful (!) works well.

I wish I could say I was so motivated that I could do these workouts every day but I'd be lying!

My favorites:

Alternating 100m very hard/100 very easy, for 3000 total. Takes me about an hour, and is very hard. Without a fan blower on me, I will leave a 2 foot puddle on the floor after this one!

And then 400m steady at race-type pull effort. Not as hard for me as the above two, but good for that arm endurance burn. I usually go 3000+ with this one.

And for the 20 min time-crunched workout, which I will admit is still hard enough that I don't do it enough despite the short time of work: 75m max effort alt 25m super easy. I usually can't last much longer than 1000m on these without big power dropoffs, so good for 20'.
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Re: favorite Vasa ERG workouts? [lightheir] [ In reply to ]
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That's awesome. Thanks for sharing your workouts!

Next races on the schedule: IM Florida 2022, Boston Marathon 2023
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Re: favorite Vasa ERG workouts? [Jon] [ In reply to ]
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fantastic! thank you!

Next races on the schedule: IM Florida 2022, Boston Marathon 2023
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Re: favorite Vasa ERG workouts? [p3] [ In reply to ]
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I found that moving my hips slightly up the bench really helps. or you might need their XL bench if it's not an option (ie you're too tall).

Next races on the schedule: IM Florida 2022, Boston Marathon 2023
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Re: favorite Vasa ERG workouts? [alex_korr] [ In reply to ]
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Try this one! COO of TrainingPeaks came up with this one: https://vasatrainer.com/blog/keith-watson-of-trainingpeaks-shares-key-workouts/
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