Erging Guide: Technique, Metrics & Beginner Workouts

Erging means training on an indoor rowing ergometer (often shortened to “erg”). If you’ve ever seen a rowing machine screen showing split/500m, watts, and stroke rate, that’s the core of erging.

Erging is indoor rowing with measurable metrics. In practice, it usually means using a rowing machine (like a Concept2, Hydrow, or WaterRower) to get a low-impact, full-body workout while tracking pace, power, and stroke rate.

In this guide, you’ll learn:

• What erging is (and how it differs from on-water rowing)
• How to set up the machine for comfort and consistency
• The 4 phases of an efficient rowing stroke
• What common monitor metrics mean (split/500m, watts, SPM)
• Three beginner workouts + a simple 4-week progression

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What is erging?

An ergometer (“erg” for short) is a device that measures work—that’s the core idea behind the term, not the brand of machine you’re using (Concept2: “What is the Erg?”).

So erging means training on an ergometer—most commonly an indoor rower—where you can quantify your effort and progress with repeatable data.

Quick glossary (so the rest of this guide makes sense)

• Split: your pace per 500 meters (for example, 2:10/500m)
• Stroke rate (SPM): strokes per minute
• Watts: power output (how much work you’re doing)
• Drag factor: a numeric way some rowing machines describe how quickly the flywheel/braking system slows between strokes. On a Concept2, the Performance Monitor calculates drag factor from flywheel deceleration to standardize effort across machines (Concept2 damper setting & drag factor). Other rowers may use different resistance systems and may not show drag factor the same way (for example, Hydrow recommends a fixed drag factor of 104 on its machines: Hydrow drag factor explainer).

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Erging vs. On-Water Rowing: Key Differences

Erging is designed to simulate the rowing stroke and make your output measurable. You’ll practice the same basic sequencing—legs → hips → arms—and you’ll build a similar engine.

But it’s not a perfect 1:1 match to rowing on water:

• On the erg, the machine’s path is fixed; on water, you’re balancing a boat and working with a blade in water.
• The erg gives instant feedback (split, watts, SPM) every stroke; on water, feedback is more about feel, boat speed, and technique.

For general fitness goals, that distinction is usually less critical. If you are training for rowing performance, it’s one reason even strong ergers still benefit from on-water technical work.

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Why erging is such an effective workout

1) It’s low-impact and scalable

Rowing is often used as a joint-friendly way to build cardio fitness because it’s smooth and seated—yet you can still push intensity high.

2) It’s full-body

A big reason erging feels “efficient” is that you’re using large muscle groups together, especially legs and trunk.

3) Indoor rowing can improve body composition

In a 6-week program of indoor rowing (20 minutes per session, 5 days/week), participants showed significant decreases in fat mass and body fat percentage, along with improvements in fitness measures like back strength and trunk flexibility (Kang et al., 2015, J Exerc Rehabil).

Translation: erging can be a strong option for fat loss + conditioning—especially when you progressively increase the work.

4) It can be great for stress relief (and a "clear head")

A steady, rhythmic erg session is one of those workouts that can feel almost automatic: breathe, stroke, breathe, stroke.

More broadly, regular exercise is strongly associated with mental health benefits like reduced stress/anxiety and improved mood (British Rowing: exercise and mental wellbeing).

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Erg setup: the “repeatable baseline” that makes you better fast

Small setup tweaks change your comfort and your mechanics. The goal is a setup you can repeat so your technique and metrics stay consistent.

Foot straps and foot position

• Place the strap across the widest part of your foot (often over the laces area).
• Set the footplate so that at the catch your shins are vertical or as close as comfortable.

Damper vs. intensity (Concept2)

On a Concept2 RowErg, the lever on the side is a damper setting, but it’s not “difficulty” like a treadmill incline.

The damper controls airflow into the flywheel, which changes how heavy the stroke feels. Your actual workout intensity still comes primarily from how hard you push each stroke.

Beginner-friendly starting point: damper 3–5, then focus on smooth technique.

Drag factor (what it is, why you should care)

On a Concept2, drag factor is the monitor’s way of standardizing how quickly the flywheel slows between strokes—so performances can be comparable even if different machines feel different due to dust, temperature, altitude, or damper setting (Concept2 damper setting & drag factor).

If you want consistency across gyms, check drag factor instead of just copying a damper number.

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Erg technique masterclass: the 4 phases of the stroke

The rowing stroke is typically broken into four parts: catch, drive, finish, and recovery. For a visual reference, see Concept2’s indoor rowing technique guide.

1) The catch

At the catch, aim for:

• Arms straight
• Upper body leaning forward from the hips (shoulders in front of hips)
• Shins vertical (as far as your hip and ankle flexibility allows)

Common mistake: reaching by rounding your back. Fix it by hinging forward from the hips and keeping a long spine.

2) The drive

The drive is where you make speed.

Sequence it like this:

1. Legs press first
2. Then your torso swings back through vertical
3. Then the arms finish the pull

Common mistake: pulling early with the arms. Fix it by thinking “push the machine away.”

3) The finish

At the finish:

• Legs are extended
• Upper body is slightly leaned back with a braced core
• Handle is held lightly below the ribs

Common mistake: shrugging the shoulders. Fix it by keeping shoulders low and wrists flat.

4) The recovery

Recovery is the reset—smooth and controlled.

Sequence it like this:

1. Arms extend first
2. Hinge forward from the hips
3. When hands clear knees, let knees bend and slide forward

Common mistake: bending the knees too early so the handle has to “hop” over them.

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Erg metrics explained: split, watts, and stroke rate

One reason people fall in love with erging: the feedback loop is immediate. The downside: the metrics can look like a cockpit.

Split (/500m): your pace

Split is just “time per 500 meters.” Lower is faster.

Examples:

• 2:30/500m = steady beginner pace
• 2:00/500m = solid recreational fitness
• 1:40/500m = very strong (and very uncomfortable)

Stroke rate (SPM): how fast you’re taking strokes

Stroke rate is not the same as intensity. You can row:

• Low rate / high power (strength-endurance)
• Higher rate / moderate power (cardio)

Watts: power (and why it’s not linear)

On an erg, speed and power don’t increase in a straight line. Shaving a few seconds off your split usually requires a noticeably bigger jump in effort.

If you want an exact conversion for your own pace, the simplest method is the Concept2 Pace Calculator, which converts split/time/distance into watts.

Bonus metric for technique nerds: the Force Curve

Some monitors can show a force curve, which is a real-time graph of how smoothly you apply power through the drive. On the Concept2 PM5, “Force Curve” is one of the display options and is specifically intended to help you visualize power application during the stroke (Concept2: Understanding the PM5).

Your first 3 erg workouts (beginner-friendly)

Workout 1: Technique builder (about 31–33 minutes)

• 5 minutes easy warm-up (practice the stroke sequence)
• 10 minutes easy (focus on smooth rhythm)
• 5 × 1 minute moderate / 1 minute easy (10 minutes total)
• 3 minutes easy
• 3–5 minutes easy cool-down

Workout 2: Steady aerobic base (about 28–30 minutes)

• 5 minutes easy warm-up
• 20 minutes steady at conversational effort
• 3–5 minutes easy cool-down

Want to make this more precise? Use metrics like heart rate zones or the rate of perceived exertion (RPE).

Workout 3: Introductory interval workout (about 24–26 minutes)

• 5 minutes easy warm-up
• 8 × 30 seconds “hard but controlled” / 90 seconds easy (16 minutes total)
• 3–5 minutes easy cool-down

If fat loss is your main goal, you may also like our rowing plan for weight loss.

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A progressive erging roadmap (4 weeks)

This is a simple, repeatable plan: 3 sessions per week.

How hard should it feel?

• Easy: you can speak in full sentences
• Moderate: short phrases
• Hard: a few words

Week 1

• Day A: 20 min steady (easy → moderate)
• Day B: 10 × 1 min moderate / 1 min easy
• Day C: 25 min steady (easy)

Week 2

• Day A: 3 × 6 min moderate / 2 min easy
• Day B: 20–25 min steady (easy)
• Day C: 12 × 45 sec hard / 75 sec easy

Week 3

• Day A: 2 × 8 min moderate-hard / 3 min easy
• Day B: 25–30 min steady (easy)
• Day C: 8 × 90 sec hard / 90 sec easy

Week 4

• Day A: 4 × 4 min hard / 3 min easy
• Day B: 25–35 min steady (easy)
• Day C: 10 × 1 min hard / 90 sec easy

Need more endurance structure? Start with our science-backed guide to building endurance.

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Concept2 vs Hydrow vs WaterRower: how to choose an erg

All three can deliver excellent rowing workouts. If you care about standardized, comparable erging metrics (for testing, racing, or comparing training blocks), the Concept2 RowErg is the most common “standard” because its PM5 monitor is widely used for consistent pacing and rankings.

How to choose fast:

• Want the most standardized “rowing scoreboard” experience? Concept2.
• Want coach-led classes and a living-room-friendly screen? Hydrow.
• Want the most “on-water” sound/feel and furniture-style aesthetic? WaterRower.

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Tracking body composition changes from erging

Erg metrics tell you how you performed in a session. Body composition data helps answer a different question: what is training doing to your fat mass, lean mass, and visceral fat over time?

A DXA (DEXA) scan can measure fat mass, lean mass, and visceral fat in one quick session. If you want the overview, start here: The DEXA Scan: Body Fat, Muscle, and Bone Density Testing.

Two practical ways to use DEXA alongside erging:

1. Baseline + re-scan every 8–12 weeks during a training block.
2. Watch for lean mass preservation during fat loss and visceral fat trends if metabolic health is a goal.

If you want specifically visceral fat tracking, see our DXA visceral fat scan guide.

Before you scan, use the consistency checklist: Prepare for Your BodySpec Scan.

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FAQ

Is erging good for beginners?

Yes. With a moderate damper setting and good technique, erging is a scalable way to build cardio and total-body conditioning. Concept2 specifically recommends a damper setting of 3–5 for beginners while focusing on technique (Concept2 damper setting guidance).

What damper should I use on a Concept2?

Many beginners do well around 3–5, but the better “true” metric is drag factor, which can change with machine condition and environment (Concept2 damper setting & drag factor).

What’s a good beginner split?

For many beginners, something around 2:30/500m is a common, solid starting point for steady rowing—as long as you can keep clean technique and breathe under control.

How do I convert split to watts?

Use the Concept2 Pace Calculator.

How often should I erg?

As a general guideline, many beginners make steady progress with 2–4 sessions per week, mixing easy steady rows and one harder interval session.

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The bottom line

Erging is indoor rowing on an ergometer: low-impact, full-body, and extremely trackable. Master the stroke sequence, learn what the monitor is telling you, and use a simple progression.

If you also want to know what your training is doing to fat, muscle, and visceral fat, pair your erg data with a periodic DXA scan: The DEXA Scan: Body Fat, Muscle, and Bone Density Testing. When you’re ready, you can book your BodySpec scan here.