The 500m Erg Challenge
500m Row, Ski or Bike Erg (1000m for Bike)
This is one of our go-to conditioning tests at UPC, not because it’s fancy, but because it works for what we need.
Simple distances. Clear goal. Big effort.
What is the challenge?
You pick one option on the day:
500m Erg Challenge (Row or Ski)
OR
1000m Bike Challenge
That’s it, one machine, one distance, one hard push.
It’s a quick, simple conditioning test you can use as a finisher after a session, or as a standalone conditioning hit after a proper warm-up.
Why we love this test
1. It’s short, but intense
This challenge pushes you hard into a high intensity zone very quickly. Your heart rate climbs fast, breathing ramps up, and your legs and lungs have to work together. You’re forced to stay uncomfortable for a short period, which is exactly where conditioning improves.
2. It fits real life
Short on time? Perfect.
At the end of a strength session? Ideal finisher.
Some will even warm up properly and use this as their only conditioning piece for the day.
You get a strong training effect without needing a long workout.
3. It’s simple to repeat and track
Because the distances never change, you can:
Retest it when needed.
See improvements in time or effort
Measure real progress, not just how tired you felt
4. It teaches you how to push
This isn’t about cruising.
It’s about committing to effort.
You learn how to:
Control your breathing under stress
Keep moving when your legs want to slow down
Finish strong instead of backing off
How hard should it feel?
Honest answer? Very……
This is a “push the pace” effort, not a casual ride. You should feel like you’ve emptied the tank by the end. That doesn’t mean sloppy movement, it means focused, controlled intensity.
You’re not chasing perfection, you’re chasing effort and we want you to really work on the technique aspect of the machines.
The bigger picture
At UPC, conditioning isn’t about doing loads of random workouts. It’s about:
Short, effective tests
Repeatable efforts
Building confidence in uncomfortable zones
This challenge tick those boxes.
If you’ve been avoiding hard conditioning, this is a great place to start.
If you already train hard, this gives you something simple to measure yourself against.
No excuses. Just do the work….
Want to Train This Way?
If you’re reading this and you’re not currently part of the UPC Club, this is exactly how we approach training.
Not just doing workouts.
But understanding why you’re doing them.
Find out more about joining the UPC Club:
Train online:
https://www.up-coaching.com/upc-club-online
Train in Sunderland: