Originally Posted by Tom Rawls
The exercise physiologists say a fast 2k is 80% aerobic energy. My 2k is not fast, so I expect the aerobic contribution is even greater.
A lot of the training on the erg is interval work, although the repetitions are not typically "sprints." One thing that is convient about the erg is that it provides instantaneous reporting of your pace, which allows for highly structured training.
I thought about it a bit more and it's much like most of the CF MEBB workout schedules. Max effort lifting with metcon.
So it's definitely a good hybrid of strength / metcon effect except instead of multiple exercises you're just using rowing just like tabata method.
Hope that gives you some better insight like it did to me.