Learning how to use a Concept 2 rowing machine is the first step toward one of the most effective full-body workouts available. The Concept 2 rowing machine uses a flywheel and damper system to simulate the feel of moving a boat through water. This guide will walk you through everything from setup to advanced technique, ensuring you row safely and efficiently.
Rowing provides a powerful combination of cardiovascular and strength training. When done correctly, it engages nearly every major muscle group. We will cover the proper form, machine settings, and workout structures to help you get the most out of your sessions.
How To Use A Concept 2 Rowing Machine
Before you take your first stroke, it’s crucial to understand the machine’s components and how to adjust them for your body. A proper setup prevents injury and makes your workout more effective.
Understanding The Machine Components
The Concept 2, often called an erg or ergometer, consists of several key parts you’ll interact with. Familiarizing yourself with them is essential.
- The Flywheel and Cage: This is the large fan at the front. It creates air resistance. The damper lever on the side controls the airflow.
- The Seat: It rolls smoothly on a rail. You should be able to move freely without wobbling.
- The Foot Straps: These are adjustable straps on the footplates. They secure your feet but should not be overly tight.
- The Handle and Chain: The handle is connected to the flywheel by a chain. Grip it firmly but without excessive tension in your forearms.
- The Performance Monitor (PM5): This is the computer screen. It displays your workout data, like time, distance, and stroke rate.
Setting Up For Your Body
Correct adjustment makes a significant difference in your power transfer and comfort. Never skip this step.
- Adjust the Foot Straps: Place your feet on the footplates. The strap should go across the widest part of your foot, just below your toes. It should be snug enough to keep your heel from lifting excessively but not so tight it cuts off circulation.
- Set the Damper: The damper lever, numbered 1-10, controls how much air flows into the flywheel cage. A lower setting (1-3) feels like a sleek racing shell on calm water. A higher setting (8-10) feels like a heavier boat. Most trainers recommend a setting between 3 and 5 for general fitness. This is not like setting resistance on a bike; it’s about feel.
- Understand Drag Factor: For a more precise setting, use the PM5 monitor. Select “More Options” > “Display Drag Factor.” Row a few strokes. The number shown (typically 100-130 for most people) accounts for air density and flywheel cleanliness. This is a better metric than the damper number alone.
The Four Phases Of The Rowing Stroke
The rowing stroke is a continuous, fluid motion broken into four parts: the catch, the drive, the finish, and the recovery. Mastering this sequence is the core of learning how to use a Concept 2 rowing machine properly.
The Catch
This is the starting position. You are compressed at the front of the machine, ready to initiate the drive.
- Your shins are vertical, not leaning past your toes.
- Your shoulders are slightly in front of your hips, with a straight back.
- Your arms are straight, reaching forward from your shoulders.
- You have a firm grip on the handle, with your head up and looking forward.
The Drive
This is the power phase of the stroke. The order of movement is critical: legs, then body, then arms.
- Legs First: Push powerfully through your heels, extending your legs. Your arms and back remain in the catch position.
- Then Swing the Body: Once your legs are almost straight, hinge your torso backward from the hips, engaging your core.
- Then Arms: Finally, pull the handle straight into your lower chest, just below the ribs. Your elbows should glide past your body.
The Finish
This is the end of the drive, where you are fully extended.
- Your legs are fully extended.
- Your torso is leaning back slightly, supported by your core.
- The handle is touching your body at your lower chest.
- Your wrists are flat, and your shoulders are relaxed down, not hunched.
The Recovery
This is the rest phase, where you return to the catch. The sequence reverses smoothly: arms, body, then legs.
- Arms First: Extend your arms straight out, pushing the handle away from your body.
- Then Swing the Body: Once your hands pass over your knees, hinge forward from the hips, bringing your torso over your legs.
- Then Legs: Finally, bend your knees and slide the seat forward back to the catch position. This should be about twice as slow as the drive.
Common Technique Mistakes To Avoid
Even experienced rowers can develop bad habits. Being aware of these common errors will improve your efficiency and prevent strain.
- Bending the Knees Too Early on the Recovery: This causes your hands to have to lift over your knees. Always extend arms fully and hinge at the hips before bending your knees.
- Using Only Your Arms: The legs generate about 60% of the power in a rowing stroke. If your arms are tired first, you’re not using your legs enough.
- Rounding Your Back: Maintain a tall, neutral spine throughout the stroke, especially at the catch. Do not curve your shoulders forward.
- Rushing the Slide: The recovery should be controlled. Slamming into the catch wastes energy and can lead to lower back stress.
- Lifting the Handle: The handle should move in a straight, horizontal line. Do not dip it down at the catch or lift it up at the finish.
Operating The Performance Monitor 5 (PM5)
The PM5 computer is your dashboard. It provides feedback and allows you to structure your workouts. Knowing how to navigate it is a key part of using the machine.
Basic Display And Settings
When you start rowing, the main screen will show key metrics. You can change the display by pressing the “Change Display” button.
- Time: Elapsed time of your workout.
- Distance: Meters rowed.
- Split Time: Your pace, displayed as time per 500 meters. This is your primary speed metric. A lower split time means a faster pace.
- Stroke Rate: How many strokes you take per minute (spm).
- Watts: The power you are generating with each stroke.
Selecting A Workout
The PM5 offers various pre-programmed and customizable workouts. Press the “Menu” button to access them.
- Just Row: This is the basic, free-row mode. It’s perfect for technique practice or a simple steady-state session.
- Single Distance: Set a target distance (e.g., 2000m) and row until you complete it.
- Single Time: Set a target time (e.g., 20:00) and row until the time elapses.
- Intervals: Set work and rest periods. For example, 8 intervals of 1:00 work, 1:00 rest. This is great for high-intensity training.
- Games: The PM5 includes fun, gamified workouts like “Fish Game” that can make sessions more engaging.
Connecting To Apps
The PM5 can bluetooth sync with fitness apps like ErgData, which logs your data to your online logbook at Concept2.com. This allows you to track progress over time and participate in virtual challenges.
Structuring Your Rowing Workouts
Now that you know the technique and the monitor, you can build effective workouts. Variety is key to continued improvement and avoiding boredom.
Beginner Workout Plan
Start with shorter sessions to build technique and endurance. Focus on form over speed or distance.
- Week 1-2: 3 sessions per week. 10-15 minutes of continuous rowing. Aim for a stroke rate of 18-22 spm. Concentrate on the leg-body-arms sequence.
- Week 3-4: 3-4 sessions per week. Increase to 15-20 minutes. Introduce short intervals: 5 minutes warm-up, then 5 intervals of 1:00 rowing at a moderate pace with 1:00 of very light rowing for rest, then 5 minutes cool-down.
Intermediate And Advanced Workouts
As your fitness improves, you can incorporate more structured and demanding sessions.
Steady State Rowing
This is the foundation of endurance training. Row at a comfortable, conversational pace for longer durations (30-45 minutes). Your split time should be consistent, and your stroke rate should stay between 18-22 spm.
Interval Training
Intervals build speed and power. A classic is the 8 x 500m interval. Row 500 meters at a hard pace, then rest for a set time (e.g., 2:00) of very light rowing or complete rest. Repeat 8 times. Your split time for these will be much lower (faster) than your steady-state pace.
Pyramid Workouts
These vary the intensity in a structured way. For example: Row for 1 minute hard, 1 minute easy; then 2 minutes hard, 2 minutes easy; then 3 minutes hard, 3 minutes easy; then go back down the pyramid (2min hard, 1min hard).
Maintenance And Care For Longevity
Taking good care of your Concept 2 ensures it performs reliably for years. The machines are built to last, but simple maintenance is required.
Regular Cleaning
Wipe down the seat rail, handle, and monitor after each use with a dry cloth. This prevents sweat and dust from building up, which can affect the smoothness of the seat’s roll.
Monthly Checks
- Clean the Flywheel Cage: Use a vacuum hose attachment to remove dust and lint from the flywheel fins. This maintains a consistent drag factor.
- Check the Chain: Apply a drop of chain lubricant (like 3-in-1 oil) to the chain every 50 hours of use or so. Wipe off any excess to prevent drips.
- Inspect the Bungee Cord: The cord that retracts the handle should have a little tension. If it becomes slack, it can be adjusted or replaced.
Storing The Machine
The Concept 2 is designed to separate into two pieces for easy storage. Simply pull the pin at the front to detach the monorail from the flywheel assembly. Store it in a dry place.
Frequently Asked Questions
What Is The Correct Damper Setting For Beginners?
Beginners should start with a damper setting between 3 and 5. This provides a feel that encourages good technique. Do not set it to 10 thinking it’s the “hardest” workout; this often leads to poor form and slower times. Use the drag factor feature on the PM5 for a more accurate setting.
How Do I Use A Concept 2 Rower Without Hurting My Back?
Back discomfort usually stems from poor technique. Ensure you are not rounding your back at the catch. Initiate the drive with your legs, not by jerking your back. Keep your core engaged throughout the stroke. If you have existing back issues, consult a doctor or physical therapist before starting.
What Is A Good 500 Meter Split Time?
A good split time varies widely by age, gender, and fitness level. A beginner might hold a split of 2:30 to 3:00 per 500m for a moderate workout. A very fit individual might aim for splits under 1:50 for shorter pieces. Focus on consistency and your own improvement rather than comparing to others initially.
How Often Should I Use The Rowing Machine?
For general fitness, 3-4 times per week is effective. Allow for rest days, especially after intense interval sessions. You can row on consecutive days if you vary the intensity—follow a hard day with an easy, technique-focused day.
Can I Lose Weight Using A Concept 2 Rower?
Yes, rowing is an excellent calorie-burning exercise because it uses so many muscles. Consistent workouts, combined with a balanced diet, are key. Interval training on the rower can be particularly effective for fat loss due to the high metabolic demand it creates.
Mastering how to use a Concept 2 rowing machine opens the door to a highly efficient and rewarding form of exercise. Remember to prioritize technique over speed, use the damper setting wisely, and listen to your body. With consistent practice, you’ll build strength, improve your cardiovascular health, and enjoy the rhythmic, meditative quality of a good rowing session. The data from your PM5 will provide clear feedback on your progress, showing you just how far you’ve come with each stroke.