Getting Started? Try these Workouts

Are you just starting out on your Concept2 machine and not knowing where to begin? While there’s a wealth of information on getting set up, training and staying motivated available on our website, we understand that you may be excited to get just right to it. What should your first few workouts look like? Let us point you in the right direction!

One of the most important things to do when starting out is to be sure you’re using the proper technique. While the technique for the RowErg and SkiErg isn't difficult, there are little subtleties to learn so that you have the best experience and limit your risk for injury. You can also check out how to set up your BikeErg so that you will be comfortable. Once you’re feeling good about your technique, you can try a first workout or two, and gradually begin increasing the duration and intensity. Here are a few workouts to get you started. (We recommend doing them in the order listed.)

First Workouts on the RowErg

Workout 1

Start with a row of 3–5 minutes. Then take a break to stretch and walk around. If you feel good, do up to four of these short intervals of rowing.

Workout 2

Begin experimenting with stroke rate and power output. On the Performance Monitor, stroke rate is displayed in the upper right corner as “s/m” or “strokes per minute”. Power output appears in the center of the monitor and can be displayed in watts, Calories or pace (time per 500m). Try:

• 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.
• 3 minutes at 22 spm, harder effort; 1 minute rest.
• 3 minutes at 24 spm, comfortable effort; 1 minute rest.
• 3 minutes at 24 spm, harder effort; 1 minute rest.
• 10 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.

Workout 3

This workout introduces longer rowing with stroke rate variation. Here are the details:

Do four 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is a few seconds faster than your 10 minute pace from Workout 2.

• 20 spm for the first 2 minutes.
• 22 spm for the next 2 minutes.
• 24 spm for the last minute.
• Rest: row very easily for 2 minutes before starting the next 5 minute piece.

See more RowErg workouts.

First Workouts on the SkiErg

Workout 1

Resist the temptation to ski for too long the first time on the machine—we recommend starting with no more than 3–5 minutes at a time. We recommend using the double-pole technique as it uses more muscle groups and gives you a great overall workout. After 3–5 minutes, take a break to stretch and walk around. If you feel good, do up to four of these short intervals of skiing.

Workout 2

Begin experimenting with cadence and power. Cadence is displayed in strokes per minute (spm or “s/m”) in the upper right corner of the Performance Monitor. Power is how hard you are pulling. It is displayed in a choice of units in the central display area: watts, Calories, or pace. Try some 3 minute intervals of skiing, varying your cadence and pace, as described below.

• 3 minutes at 35 spm, comfortable effort; 1 min rest.
• 3 minutes at 40 spm, harder effort; 1 min rest.
• 3 minutes at 42 spm comfortable; 1 min rest.
• 3 minutes at 44 spm, harder effort; 3 min rest.
• End with 10 minutes of steady state skiing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.

Workout 3

This workout introduces longer skiing with cadence variation. Do four 5 minutes pieces, varying the cadence rate as noted below. Try to ski at a pace that is faster than your 10 minute pace from Workout 2.

• 35 spm for the first 2 minutes.
• 40 spm for the next 2 minutes.
• 45 spm for the last minute.
• Rest: ski very easily for 2 minutes before starting the next 5 minute piece.

See more SkiErg workouts.

First Workouts on the BikeErg

Workout 1 (15 minutes)–The relationship between cadence and resistance on the BikeErg.

This workout gives you experience with using the cadence to vary the resistance you feel on the BikeErg.

• Set the damper to 1.
• Adjust the seat and handlebars as needed.
• Pedal easily for five minutes, without aiming for any particular pace or cadence, trying out the different handlebar positions.
• Note your cadence in rpm (top right corner display on the PM5) and for the next 30 seconds, pedal faster to increase your cadence by about 10. For example, if your natural cadence in the warm-up was 70 rpm, increase to 80 rpm for the next 30 seconds. Then return to 70 rpm for 30 seconds.
• Continue this alternation for 5 minutes.
• Pedal easily for 5 minutes as a cool-down.

Workout 2 (20 minutes)–Learning about damper setting and resistance.

This workout shows how damper setting contributes to the resistance you feel, in addition to your cadence.

• Set the damper to 1.
• Adjust the seat and handlebars as needed.
• Pedal easily for five minutes. Note your cadence in rpm.
• Trying to maintain the same rpm if possible, move the damper up to 2 and pedal for 1 minute. Then move the damper back to 1, and pedal for 2 more minutes, again trying to maintain about the same rpm.
• Again, move the damper up to 2, and pedal for 1 minute, then back to damper 1 and pedal 2 more minutes.
• Now try moving the damper to 3 for 1 minute, and see if you can maintain the same rpm. If it’s hard to maintain, then use damper 2.
• Move the damper back to 1 for 2 minutes, and try to increase the rpm a little.
• Finish up with 5 minutes of easy pedaling back in damper 1 at any cadence that is comfortable for you.