Getting Started On The StrengthErg
The StrengthErg is simple and straightforward to use. This short video shows you all you need to get started: it introduces the basic movements for each station and how to set up a workout, as well as the importance of ErgData and how to use it to get the most out of your training.
Also on this page is information on some of the different movements you can do on, why and how you should use ErgData, as well as in-depth looks into topics such as different workout types and connecting your machine to ErgData.
Note: To use your StrengthErg for the first time, you will need to connect the PM5 to ErgLink. Check out our Getting Connected section to learn how to do that, as well as how to connect ErgData to your StrengthErg.
Movements
This section covers the basic movements on the StrengthErg. There are three separate stations on the StrengthErg. As well as these basic movements, it’s possible to do a range of variations and custom movements of your choice. These can all be saved in ErgData under your own labels.
Leg Press
You’ll perform this movement while seated, with your hands gripping the handles on the side of the seat. When drawing the carriage back, aim to make a 90 degree angle with your legs if possible. This is a powerful position.
Chest Press
The slider on the mast has an insert for the Push Bar that is stored behind the seat. Lower or raise the slider so the insert aligns with your sternum. Once you have the bar set up, find a comfortable seat, and focus on keeping your back against the seat, with a tight core.
Seated Row
The seated row uses the pull bar that rests in the slider. Consider using a height that aligns with your sternum. Before grabbing the pull bar, you will want to place your feet in the foot stretchers, and extend your leg to a soft knee. Once your legs are set, pull the clamp towards you so that it is engaged. Begin by pressing your arms away to a comfortable starting position, and pull the bar in towards your chest. Focus on keeping a tight core, and a flat back.
Tracking Your Progress With ErgData
One of the key features of the StrengthErg is the ability to track your progress and the easiest way to do this is using our free app, ErgData. ErgData will track every single rep you do in detail and it makes it easy for you to compare previous results and benchmarks, so you can see exactly how you’re improving.
The app also makes it easy to set up workouts, follow a training plan, save your results to your Concept2 Online Logbook and share results with a coach or a friend.
Next Steps
Once you’re familiar with the basics, the following short videos explain some of the features in more detail. For more information on how to use your machine, check out the Training section. You can also find topics such as assembling and maintaining your StrengthErg in our Support section. Have other questions on the StrengthErg? Check out our FAQ’s.
Connecting to the StrengthErg
This short video shows you how to do the initial pairing of ErgLink on your StrengthErg to a PM5, as well as how to connect your StrengthErg to ErgData, both with and without a Performance Monitor.
Located Outside the US and Canada?
If you are interested in purchasing Concept2 equipment but are located outside of the US or Canada, you can find a list of official international resellers on our site.
HYROX
To help you row and ski as efficiently as possible, we have guides for technique on both the RowErg and the SkiErg, as well as help on how to fix common errors. Make sure you follow us on social media as well, where we regularly post tips and advice.
Training Tools
As well as technique help, we also have a number of other training tools and articles. Check out our pace calculator to find the pace you need to hit to reach your target. Read about damper setting and understand how it works so you can achieve your best race. We also have training plans for those focusing on getting better on the erg, while our free app ErgData will help you set up and record workouts, as well as featuring a Workout of the Day to provide inspiration while training.
More from Concept2
Our equipment can be modified to meet the needs of adaptive athletes, making them accessible to a wide community of people.
Qualified indoor rowing instructors are located throughout the US and Canada.