Multi-Erg Workouts

As an increasing number of individuals and facilities now have a Concept2 SkiErg and/or BikeErg in addition to the original RowErg.  Here are some ways to use 2 or 3 Concept2 ergs together in one workout. 

What are the benefits of a mixed-erg workout? 

• Balances opposing muscles. Rowing opens at the hip while skiing closes at the hip. 
• Alternates muscle groups. Resting different muscles can allow for longer workouts. 
• Adds variety. Work in different positions, such as seated vs. standing. 
• Equipment can be shared. Join a partner and workout together. 

Workout Ideas

Swapping Equal Intervals

Alternate a 4-minute piece on one erg with a 4-minute piece on another, with 1–3 minutes of rest in between. Your work intensity should be just under your maximum effort. Repeat for a total of 4 to 8 pieces. 

Note: Shorter rest will shift the workout’s focus toward endurance; longer rest will shift it toward maximum power development. 

PM Setting Tip: Set up intervals of 4 minutes work with undefined rest time on both machines. 

For variety: The piece can be any time or distance you like. 

Rotating through a Step-Down Workout

This is one of our favorites! Step down from 10 minutes to 9 minutes, and so on, down to 1 minute, alternating from one erg to another. As the pieces get shorter, increase the intensity.  

Total time: 55 minutes. Rest time is just the length of time it takes you to get from one machine to the other, though you can add a longer rest if desired. 

For Variety: This could also be done as a pyramid, from 1 minute up to 6 minutes and back down. Or you could use distance rather than time for the steps. For example: 2000m ski, 1750m row, 1500m ski, and so on. Remember that you’ll need to do twice the meters if you’re on the BikeErg. 

Long Pieces/Back and Forth

The goal is to break up a long workout into equal parts on the available ergs. 

Example: Warm up on any erg for 5 minutes (minimum). For a 45 minute workout, do 15 minutes on each of three ergs, taking an easy 3-5 minutes in between ergs. Then a 5 minute cool-down on your erg of choice. If you prefer to measure your workout in distance rather than time, do half the distance on each machine. For example, for a 10k workout, do 5k on the indoor rower and another 5k on the SkiErg. 

For Variety: The work pieces may be shortened or lengthened. 

Partner Workouts

Most of the above workouts can work with one or more partners—one person for every available erg. 

Recovery/Cool-down

Switching to “the other erg” can be a welcome change of pace for the cool-down after a hard workout. Plus, it’s a good way to add some muscular balance to your workout.