Concept2 Erg Workouts to Kickstart 2025

No single workout is perfect for everyone, but this guide is designed to inspire your next session on a Concept2 Erg. Whether you're new to the Concept2 community or a seasoned user, these workouts will push you and help elevate your fitness. While we've recommended specific Ergs for each workout, feel free to switch it up based on your equipment. For added convenience, use the free Concept2 ErgData app to track your progress and check out the Workout of the Day (WOD) for more ideas. 

Quick & Effective Workout—RowErg 

• Warm-Up: 5 minutes of light rowing. 

• Workout: 10 rounds of 40 seconds hard rowing, followed by 20 seconds of easy rowing. 

• Cool Down: 5 minutes of light rowing. 

ErgData link: 10 x 40s work / 20s rest  

Aerobic Power Intervals—RowErg 

• Warm-Up: 5–10 minutes. 

• Workout: Four rounds of 4-minute work intervals with 2-minute rest. Row the first 4 minutes at a moderately hard pace.  By increasing effort with each interval, aim to improve your average pace each round. 

• Cool Down: 5 minutes of light rowing. 

ErgData link: 4 x 4 min work / 2 min rest

Calorie Pyramid Challenge—SkiErg 

• Warm-Up: 5–10 minutes. 

• Workout Setup: Set Variable Intervals with calorie targets as follows: 10, 20, 30, 40, 30, 20, 10, with 1-minute rest between each. 

• Workout: Ski each calorie segment at an up-tempo, sustainable pace. Use the rest periods for light movement. After the 40-calorie peak, increase your intensity on the way back down. 

• Cool Down: 5 minutes of light skiing. 

ErgData link: Calorie Pyramid - 10/20/30/40/30/20/10   

Max Effort Watt Intervals—SkiErg 

• Warm-Up: 5–10 minutes. 

• Workout Setup: Ski all-out for 30 seconds and record your average watts. Then program the monitor for 30 seconds work and 45 seconds rest, using your recorded watts to set the pace boat. 

• Workout: Perform 10 rounds of 30-second max-effort skiing, resting for 45 seconds. Stay ahead of the pace boat. 

• Cool Down: 10 minutes of light skiing. 

ErgData link: 10 x 30s work / 45s rest  (does not include pace boat)   

Simple Power Intervals—BikeErg 

• Warm-Up: 10 minutes at a damper setting of 4–5. 

• Workout: 10 rounds of 1-minute hard effort (damper 7–8) followed by 1 minute easy (damper 4–5). Monitor your watts and aim for consistent output. 

• Cool Down: 10 minutes of easy pedalling. 

ErgData link: 10 x 1min work / 1min rest 

Endurance Tempo Ride—BikeErg 

• Workout Setup: Set variable intervals of 3 x 20 minutes with no rest. 

• First 20 Minutes: Ride at an easy, conversational pace (damper 3–5). 

• Middle 20 Minutes: Increase damper to 6, focusing on consistent RPMs and staying in Zone 2. 

• Final 20 Minutes: Gradually increase the damper every minute from 7 up to 10, then drop back to 6 to recover. Repeat this pyramid pattern three times. 

• Cool Down: Pedal easily for a few minutes to relax the legs. 

ErgData link: 3 x 20min / zero rest  

Ready to Make 2025 a year of Fitness?

Supercharge your training by pairing these workouts with the Workout of the Day for fresh challenges or join others on the Real Time Loop for added motivation. Let ErgData keep you consistent, help you push your limits, and build a stronger, faster, and more resilient body.