Rowing Machines (Ergs)
The erg (ergometer) is the most important training tool in rowing. Every serious rower trains on one, and erg scores (especially the 2,000m test) are the primary measure of fitness and ability.
Which Rowing Machine?
Concept2 Model D or E
- The gold standard. Used by every competitive rowing program in the world.
- Air resistance — the harder you pull, the more resistance you get
- PM5 monitor tracks time, distance, split (pace per 500m), stroke rate, and watts
- Cost: ~$900–1,000 new. Check for used — they last forever.
WaterRower
- Water resistance — smooth, quiet, natural feel
- Beautiful wooden design, great for home use
- Less precise monitoring than Concept2 but excellent for casual training
- Cost: ~$1,000–1,400
Budget Options
- Magnetic resistance rowers ($200–500) — quieter, less realistic feel
- Good for general fitness, less useful for competitive rowing preparation
Erg Workouts by Level
Beginner (First Month)
| Workout | Details |
|---|
| Steady row | 15 minutes at comfortable pace, focus on form |
| Intervals | 1 minute on, 1 minute rest x 8 |
| Form focus | 10 minutes at very light pressure, perfect technique only |
| Workout | Details |
|---|
| Steady state | 30 minutes at 65-75% effort (can hold a conversation) |
| 8 x 500m | 500m pieces with 1:30 rest between |
| Pyramid | 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min (equal rest) |
Advanced (6+ Months)
| Workout | Details |
|---|
| Steady state | 45-60 minutes at controlled pace |
| 6 x 1000m | 1K pieces with 2 min rest |
| The 2K test | All-out 2,000m — the standard rowing fitness test |
The 2K test is everything in rowing. It's the benchmark for fitness, team selection, and recruiting. Improving your 2K time is the single most important measurable goal for any rower.
