For rowers, the start of fall marks more than just the return to school and cooler mornings—it signals the start of erg testing season. Whether you're preparing for a 2k to assess sprint performance or a grueling 6k to showcase endurance, these tests are cornerstones of fall training and athlete evaluation.
But pushing too hard, too fast can lead to overtraining, injury, and burnout, especially after a summer of varied or inconsistent training. At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey, we help rowers train smarter—not just harder—so they can peak at the right time and stay healthy all season.
1. Understand the Purpose of the Test
Erg tests are more than just physical challenges—they’re tools for coaches to assess fitness, consistency, and mental toughness. But they don’t have to be surprise performances. With the right structure and planning, athletes can prepare for these benchmarks safely and progressively.
2. Use Periodization to Avoid Overtraining
Smart preparation starts with periodized training, which balances intensity, volume, and recovery over several weeks. Here's a basic breakdown:
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Weeks 1–2: Rebuild aerobic base with steady-state rowing, cross-training, and technique work.
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Weeks 3–4: Begin to layer in controlled intervals (e.g., 4x1000m or 3x2000m) and strength sessions.
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Weeks 5–6: Add test-specific workouts (e.g., 2k pace segments, pyramid workouts) with longer rest intervals.
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Week 7: Taper with reduced volume and one or two intensity-focused sessions.
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Week 8: Race/test week—fresh, focused, and ready.
A periodized plan helps reduce mental and physical fatigue while building targeted fitness without overloading the body.
3. Make Cross-Training Your Secret Weapon
Rowing is demanding on the low back, shoulders, and hips. Cross-training can give your joints and spine a break while still boosting aerobic capacity.
Some great options include:
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Cycling or swimming for low-impact cardio
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Running or hiking for cardiovascular challenge and variety
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AlterG treadmill running to safely reintroduce impact or train through minor injuries
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Core and mobility circuits to improve trunk stability and prevent injury
Cross-training reduces cumulative stress and supports recovery between harder rowing sessions.
4. Prioritize Injury Prevention During High-Load Weeks
As testing gets closer, the volume and intensity ramp up—making injury prevention a top priority. Pay attention to:
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Thoracic spine and hip mobility to support proper stroke mechanics
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Posterior chain strength (glutes, hamstrings, spinal stabilizers) to protect the low back
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Scapular control to offload the shoulders
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Proper warm-up and cooldown routines, especially during interval days
If you're experiencing pain or persistent tightness, early intervention can prevent a small issue from becoming a season-ending injury.
5. Don’t Forget the Mental Side
Rowers often train physically but forget to prepare mentally. Visualization, breathing strategies, and practice tests can reduce anxiety and improve focus. Talk with coaches or mental skills specialists to build strategies that carry over to test day.
Final Thoughts: Train with Intention, Recover with Purpose
Erg tests are opportunities—not punishments. When approached with a smart, structured plan, you can enter testing season strong, confident, and injury-free.
At Princeton Sports and Family Medicine, P.C., we offer performance coaching, injury rehab, and biomechanical assessments tailored for rowers at all levels. If you're looking to train smarter this season, let us help you build a plan that works.
Contact Princeton Sports and Family Medicine, P.C., at our Lawrenceville office. Book an appointment online or call us directly to schedule your visit today.
