ERG ARMY X REFIT TRAINING

Erg Army hits SYDNEY! All welcome

ELEVATE YOUR ERG SKILLS + TRANSFORM YOUR TRAINING EXPERIENCE

REFIT TRAINING CARINGBAH x ERG ARMY

ERG EDUCATION WORKSHOP

The ergs are some of the most misunderstood and under-coached tools in training. Yet they play a huge role in performance, confidence, enjoyment, and race-day outcomes.

When athletes understand how to use the ergs properly, everything shifts.
They move better.
They waste less energy.
They recover faster.
And they stop dreading stations that should be building their engine.

This workshop is designed for anyone who uses the SkiErg, RowErg or BikeErg in training. You do not need to be a coach. If you are an athlete (everyday to elite), a coach, or both, you’ll leave with a clear, practical understanding of how to work with the ergs instead of fighting them.

WHAT YOU’LL LEARN

You’ll develop a skill-first approach to the ergs that improves efficiency, confidence, and performance. Together we’ll cover how to:

• Use damper settings intelligently to hit metres and calories sooner
• Apply simple technique cues that immediately improve efficiency and reduce injury risk
• Build fitness and engine on the ergs without unnecessary fatigue
• Pace sprint vs engine efforts more effectively
• Recover smarter post-erg so performance does not fall apart later in the session or race
• Reframe your relationship with the ergs so they become a strength, not a liability

This education is practical, accessible, and immediately applicable to both training and competition.

EVENT DETAILS

Location: REFIT Training Caringbah
Date: Saturday 7 March
Time: 9:00am – 12:00pm
Who: All welcome (athletes and coaches)

RUN SHEET

9:00am | Welcome + Mini Erg Workout
Move, feel, and experience the ergs before we break them down.

9:30am | Mastering the Rower
Set-up, body positions, handle path, power application, and how to read the monitor properly. Learn how to make every stroke count with no wasted metres and no unnecessary fatigue.

10:30am | The Damper, Demystified
Stop guessing. Learn where to set it, when to change it, and how to use it strategically for different goals, body types, and workout demands.

10:45am | The SkiErg, like you've never experienced it
Stance, rhythm, handle path, and how to use your size and strengths to your advantage. Make the SkiErg efficient, effective, and yes, even enjoyable.

11:30am | The BikeErg, Your new favourite Erg

The cues that you never knew you needed that will turn this quad burner into your superpower

11:45am | Q&A + Open Discussion
Bring your questions, frustrations, and “why does this feel so hard?” moments. We’ll solve them for you so you leave confident and clear.

WHO THIS IS FOR

This workshop is for anyone who wants to:

• Feel more confident and capable on the ergs
• Improve efficiency without just trying harder
• Build a stronger engine while saving energy
• Coach or train with clearer cues and better understanding
• Stop letting the ergs dictate how the rest of training feels

You do not need to be a coach.
You just need to use ergs in your training and be ready for your performance to skyrocket!