Learning how to use a rowing machine Concept 2 effectively is the key to unlocking a full-body workout that is both challenging and rewarding. The Concept 2 rower’s Performance Monitor is your coach, providing immediate feedback on your stroke rate, pace, and power output. This guide will walk you through everything from basic setup to advanced training techniques.
Rowing on a Concept 2, often called an erg or ergometer, engages nearly 85% of your muscles. It builds cardiovascular endurance and muscular strength. To get the most from your sessions, proper form and technique are non-negotiable.
This article provides a clear, step-by-step approach. We will cover the machine’s components, the fundamental rowing sequence, and how to interpret the data on the monitor. You will learn to row with confidence and efficiency.
How To Use A Rowing Machine Concept 2
Before you take your first stroke, it’s crucial to understand the machine itself. The Concept 2 Model D or E is a dynamic resistance rower. This means the harder you pull, the more resistance you feel, thanks to its air-resistance flywheel.
Familiarizing yourself with the parts ensures a safe and effective workout. Let’s break down the key components you’ll interact with every session.
Key Components Of The Concept 2 Rower
The rower consists of a few main parts that work together. Knowing their names and functions helps when following instructions or adjusting settings.
The Performance Monitor (PM5)
This is the brain of the machine. The PM5 screen displays all your workout metrics. It tracks time, distance, stroke rate, pace, and calories burned. You will use its buttons to select workouts and view your results.
The Seat And Rail
The seat rolls smoothly on a monorail. Your movement should be straight back and forth. Ensure the rail is clean for a fluid glide. The seat itself should feel stable under you.
The Foot Straps And Stretcher
Your feet secure here. The adjustable foot stretcher has straps to hold your feet in place. Your shoes should be snug but not overtightened, allowing a slight heel lift at the catch position.
The Handle And Chain
You grip the handle connected to the chain. The chain retracts into the flywheel housing. Maintain a firm but relaxed grip on the handle to avoid unnecessary forearm strain.
The Damper Setting
This is a common point of confusion. The lever on the flywheel housing controls the damper. It adjusts how much air flows into the flywheel cage. A higher setting (like 10) feels heavier, a lower setting (like 1) feels lighter. Think of it like bicycle gears.
Setting Up Your Machine Correctly
Proper setup prevents injury and maximizes power transfer. Take a minute before each row to check these points.
- Adjust the Foot Stretchers: Loosen the straps and place your feet. The strap should go across the widest part of your foot. Tighten so you can wiggle your heels but your feet don’t lift out.
- Set the Damper: For most general fitness rowing, a damper setting between 3 and 5 is recommended. This simulates the feel of a boat on water. Higher settings do not equal a better workout; they often lead to poorer technique and faster fatigue.
- Power On the Monitor: Press any button on the PM5 to wake it up. Select your language and review the main menu. For a simple workout, you can just press “Just Row” to begin.
- Check Your Space: Ensure you have clearance behind the rower for the seat to move fully and that the handle won’t hit anything when released.
The Four Phases Of The Rowing Stroke
The rowing stroke is a continuous, fluid motion divided into four parts: the catch, the drive, the finish, and the recovery. Mastering the order and rhythm is essential for efficient power.
1. The Catch
This is the starting position. You are at the front of the machine with your shins vertical and your arms straight out in front. Your body is leaned forward from the hips, with a strong, straight back. Your shoulders should be relaxed and down, not hunched up by your ears.
2. The Drive
This is the power phase. Initiate the movement by pushing with your legs. Keep your arms straight and back strong as your legs drive back. Once your legs are nearly extended, swing your torso back to about 1 o’clock. Finally, pull the handle to your lower chest, just below the ribs.
3. The Finish
At the end of the drive, your legs are extended, your torso is leaning back slightly, and the handle is touching your body. Your elbows should be pointing down and back, not flaring out. Your core remains engaged to support your posture.
4. The Recovery
This is the rest phase, and it reverses the sequence. Extend your arms straight forward first. Then hinge at the hips to swing your torso forward over your hips. Finally, bend your knees to slide the seat back up the rail to the catch position. The recovery should be about twice as long as the drive.
Common Technique Mistakes To Avoid
Even with good intentions, it’s easy to develop bad habits. Being aware of these common errors will help you self-correct during your rows.
- Bending the Arms Early: Pulling with the arms before the legs have driven is the most common mistake. This wastes leg power and strains the back and shoulders.
- Rounded Back (Hunching): Maintain a tall, neutral spine throughout the stroke, especially at the catch. Think “chest up” to avoid collapsing forward.
- Shooting the Seat: This happens when you push with your legs but your upper body lags behind. Your body should move as one unit during the drive phase.
- Overreaching at the Catch: Leaning too far forward past your toes can strain your lower back. Your shins should stop at vertical.
- Rushing the Recovery: Sliding forward too quickly makes it hard to control your body and find the next catch position smoothly. The recovery is your chance to breathe and prepare.
Understanding The Performance Monitor (PM5)
The PM5 provides the data to guide your training. Learning to read it turns random pulling into structured, purposeful exercise. Here are the key metrics you’ll see.
Stroke Rate (SPM)
This is your strokes per minute. For steady-state endurance rows, a rate of 18-24 SPM is typical. For higher intensity intervals, it may climb to 28-34. Focus on power per stroke rather than just a high rate.
Split Time (Pace)
Usually displayed as time per 500 meters (e.g., 2:15). This is your current speed. A lower split time means you are going faster. It is the primary metric for pacing workouts.
Distance
The total meters you have rowed in the session. Concept 2 workouts and rankings are often based on set distances, like 2000 meters.
Watts
This is a direct measure of the power you are applying. It correlates closely with your split time. More watts equals a faster split.
Calories
The monitor estimates calories burned based on power output. Note that the “Calories” setting on the main menu changes the calculation between calories and kilojoules for different workout types.
Your First Workout And Beyond
Now that you understand the stroke and the monitor, it’s time to put it all together. Start with short, technique-focused sessions before attempting longer rows or high-intensity pieces.
A Beginner’s 20-Minute Session
- Warm up for 5 minutes of easy rowing, focusing entirely on the stroke sequence. Ignore the monitor numbers.
- Row for 10 minutes at a steady, conversational pace. Aim for a stroke rate of 20-24 SPM. Check your form in a mirror if possible.
- Perform 5 sets of 10 powerful strokes with 1 minute of very light rowing in between. This builds power awareness.
- Cool down with 5 minutes of very light rowing, letting your heart rate come down.
Incorporating Interval Training
Intervals build fitness fast. A simple starter workout is 8 rounds of 500 meters of rowing with 1 minute of rest in between. Try to hold a consistent split time for each interval. The PM5 has built-in interval programs to help manage these sessions.
Setting And Tracking Goals
Use the PM5’s memory or the free Concept 2 online logbook (ErgData app) to record your workouts. You can track progress over time, set personal records for standard distances like 500m or 2000m, and even participate in virtual challenges.
Maintenance And Care For Longevity
The Concept 2 is built to last, but simple maintenance keeps it performing like new. A well-maintained machine is also quieter and smoother.
- Wipe Down: After each use, wipe the seat, handle, and monitor with a dry or slightly damp cloth to remove sweat.
- Clean the Rail: Periodically, wipe the monorail with a dry cloth to remove dust and dirt that can affect the seat wheels.
- Check the Chain: Apply a drop of chain oil (3-in-1 oil is fine) to the chain every 50 hours of use or so. Wipe off excess.
- Inspect the Shock Cord: The bungee that retracts the handle can stretch over time. It should provide a firm return. Concept 2 sells replacement kits.
- Update the Monitor: Occasionally connect the PM5 to a computer via USB to install free firmware updates from the Concept 2 website.
Frequently Asked Questions
Here are answers to some common questions about using the Concept 2 rower.
What Is The Best Damper Setting For Weight Loss?
The damper setting is not directly linked to weight loss. A setting of 3-5 allows for efficient, sustainable strokes where you can maintain a higher heart rate for longer. Consistency and workout intensity, monitored by your split time and heart rate, are more important for calorie burn.
How Do I Properly Adjust The Foot Straps?
The ball of your foot should be positioned over the pivot point on the foot stretcher. The strap should be tight enough that your heel can rise about 1-2 inches at the catch, but your foot does not slip out during the drive. They should feel secure but not cut off circulation.
Is It Normal For My Lower Back To Feel Sore After Rowing?
Some muscular fatigue is normal, but sharp pain is not. Lower back soreness often stems from poor technique, like rounding the back or using the arms too early. Focus on maintaining a strong core and driving with the legs. If pain persists, consult a medical professional.
Can I Use The Concept 2 If I Have Knee Problems?
Rowing is generally low-impact, but the compressive force on the knees during the drive can be an issue. If you have knee concerns, consult your doctor or physiotherapist first. You can often adjust the range of motion by not coming as far forward at the catch, keeping your shins more vertical.
What Is The Difference Between The Model D And Model E?
The Model E has a higher seat height (by about 5 inches) and a longer, more vertical monitor arm. The performance and mechanics are identical. The Model E can be easier for taller individuals or those with limited mobility to get on and off. The Model D is the standard for most home and gym use.
Mastering how to use a rowing machine Concept 2 is a journey that pays off with improved fitness and a deep sense of accomplishment. Begin by prioritizing technique over speed or power. Listen to the feedback from the Performance Monitor and from your own body. With consistent practice, the smooth, rhythmic motion will become second nature, providing you with a lifetime of effective workouts. Remember to log your meters and celebrate your progress along the way.