The Complete Concept2 Rowing Machine Workout Guide
The Concept2 indoor rower is the most widely used rowing ergometer in the world. Whether you're using it for CrossFit WODs, marathon training, or competitive rowing preparation, this guide covers everything from initial setup to structured training programs.
Getting Started: Machine Setup
Foot Strap Position
Position the foot straps across the ball of your foot (the widest part). The strap should sit at the base of your toes, roughly where the strap crosses the joint of your big toe. Too high and you lose ankle flexibility; too low and you lose connection at the catch.
Damper Setting vs. Drag Factor
The damper lever (1-10 on the side of the flywheel) controls airflow. Higher settings create more air resistance, but damper setting is not difficulty level. The actual resistance your body feels is determined by how hard you pull, not the damper.
What the damper does change is the "feel" — higher settings feel heavier and slower (like a heavy boat), lower settings feel lighter and faster (like a racing shell). Most competitive rowers use damper 3-5, which typically corresponds to a drag factor of 120-135.
Use our Drag Factor Calculator to find the right setting for your body weight and goals. Always set drag factor by the PM5 reading, not by the damper number, because two ergs at the same damper can have different drag factors.
PM5 Display Setup
The PM5 performance monitor displays your metrics. Key settings to configure:
- Units: Set to /500m pace (the standard in rowing) rather than watts or calories
- Display: Use the "All Data" screen showing pace, stroke rate, distance, and time
- Drag factor display: Access via More Options > Display Drag Factor to calibrate
Rowing Technique: The Four Phases
1. The Catch (Start Position)
Shins vertical, arms extended straight, body leaning forward from the hips about 15 degrees past vertical. This is your most compressed position. Your weight should be on the balls of your feet, not your heels. Think of coiling a spring.
2. The Drive
Press through your feet, keeping arms straight and back angle unchanged. The legs do the first half of the drive. Once your legs are nearly flat, lean back to about 15 degrees past vertical. Finally, pull the handle to your lower ribs. The sequence is legs → back → arms, flowing smoothly rather than in distinct stages.
3. The Finish
Legs flat, slight lean back, handle at lower ribs with elbows drawn past your body. This is where maximum power is applied. Your core should be braced but not tense.
4. The Recovery
Reverse the drive sequence: arms away first, then rock the body forward, then bend the knees and slide up the rail. The recovery should be slower than the drive — roughly twice as long at low stroke rates. This is your breathing time.
Understanding Key Metrics
Split Time (/500m)
The primary performance metric in rowing. It shows how long it takes you to row 500 meters at your current intensity. Lower is faster. A 2:00/500m split means you're covering 500 meters every 2 minutes.
Stroke Rate (spm)
Strokes per minute. Steady-state work is typically 18-24 spm, race pace is 28-36 spm, and max sprints can hit 40+ spm. Higher stroke rate doesn't always mean faster — efficiency matters more than rate.
Watts
Direct measure of power output. Related to pace by a cubic formula: Watts = 2.80 / (pace in sec/m)³. This means small pace improvements require large power increases. Use our Time & Split Calculator to convert between pace and watts.
Calories
The PM5's calorie count assumes a 175 lb (80 kg) rower. For a more accurate estimate based on your actual weight, use our Calorie Calculator.
Workout Types
Steady State (UT2/UT1)
Long, continuous rows at low intensity. This is the bread and butter of rowing training, comprising 60-80% of total volume for most serious programs. Rate 18-22, HR Zone 2, RPE 4-5/10. Typical session: 40-60 minutes continuous or 2 × 20 minutes with 2 minutes rest. See our dedicated endurance rowing workout for a complete structured session.
Threshold Intervals
Sustained efforts at or near your FTP. Rate 24-28. Examples:
- 4 × 8 minutes / 2 minutes rest
- 3 × 10 minutes / 3 minutes rest
- 2 × 20 minutes / 5 minutes rest
For a complete interval session with pacing guidance, see our interval rowing workout.
VO2max Intervals
High-intensity intervals targeting maximal aerobic power. Rate 28-34. Examples:
- 8 × 500m / 2 minutes rest (target: 2K pace)
- 5 × 3 minutes / 3 minutes rest
- 6 × 1000m / 3 minutes rest
For a structured HIIT format, see our HIIT rowing workout. For ascending/descending formats, try the pyramid workout or ladder workout.
Sprint Intervals
Short, maximal efforts developing anaerobic power. Rate 34+. Examples:
- 10 × 100m / 1 minute rest
- 8 × 250m / 2 minutes rest
- 12 × 30 seconds / 30 seconds rest
See our complete sprint rowing workout for a full session with warm-up, structured repeats, and recovery protocols.
Test Pieces
Benchmarks to measure progress. The most common:
- 2000m test — the gold standard of rowing fitness
- 5000m test — aerobic endurance benchmark
- 30-minute test — popular Concept2 ranking piece
- 20-minute test — used to establish FTP
Sample Programs
Beginner (First 4 Weeks)
Focus: Learn technique, build habit, establish baseline fitness. For a detailed single-session guide, see our beginner rowing workout.
| Day | Workout | Notes |
|---|---|---|
| Mon | 3 × 10 min / 3 min rest | Rate 18-20, easy pace |
| Wed | 20 min continuous | Rate 18-20, conversational |
| Fri | 4 × 5 min / 2 min rest | Rate 20-22, moderate effort |
Intermediate (After 3+ Months)
Focus: Build aerobic base, introduce interval work.
| Day | Workout | Notes |
|---|---|---|
| Mon | 40 min steady state | Rate 20, Zone 2 HR |
| Tue | 6 × 500m / 2 min rest | Rate 26-28, hard |
| Thu | 50 min steady state | Rate 18-20, Zone 2 |
| Sat | 3 × 10 min / 3 min rest | Rate 24, threshold |
Advanced (Competition Prep)
See our How to Improve Your 2K Time guide for a detailed 12-week program targeting race performance.
Common Mistakes to Avoid
- Pulling with arms first. The legs generate 60% of rowing power. Arms should be straight until legs are nearly flat.
- Damper on 10. Higher damper doesn't mean better workout. It means slower flywheel speed and higher injury risk. Use 3-5.
- Rushing the recovery. A hurried slide forward wastes energy and compromises the next catch. Control the return.
- Leaning too far back. Stop at about 1 o'clock (15 degrees past vertical). Going further strains the lower back without adding power.
- Grip death. Hold the handle with fingers, not a death grip. Your forearms will thank you after long pieces.
Tracking Your Progress
Use our suite of rowing calculators to measure and analyze your training:
- Performance Calculator — comprehensive session analysis
- Pace Chart — print a reference chart for your target pace
- Stroke Efficiency — measure distance per stroke
- Session Comparator — compare workouts side by side
- Rowing Standards — see how you compare by age and ability
For details on all calculation methods, see our Methodology page.