Rowing & Ergometer Glossary
By the Watta Team · Updated
A comprehensive guide to indoor rowing terminology, erg metrics, and training concepts. Every term explained for rowers of all levels.
Erg Terminology
What the monitor shows you
Split, rate, watts, drag factor, calories. These are measurements with exact definitions — the monitor is not estimating them, it is counting flywheel revolutions and doing arithmetic. Getting these right is the difference between following a plan and guessing at it.
How training is described
UT2, UT1, AT, TR, AN. Rowing inherited a zone vocabulary from its national federations that looks nothing like the Zone 1-5 language used in running and cycling. Most confusion about rowing plans traces back to that one mismatch.
What happens in the stroke
Catch, drive, finish, recovery, layback, ratio. Technique terms describe positions and timing. They matter on an erg as much as in a boat, because the machine rewards the same sequence.
The equipment itself
PM5, RowErg, SkiErg, BikeErg, damper, flywheel, footstretcher. Knowing what a damper actually changes — and why it is not resistance — saves most beginners a season of training at the wrong setting.
Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Pace per 500mPace per 500m (also called split) is the standard unit of speed in indoor rowing, representing the time to cover 500 metres, displayed in minutes:seconds format.Force CurveThe force curve is a graph on the Concept2 PM5 that shows how much force you apply to the handle during each stroke, used to diagnose rowing technique.The CatchThe catch is the starting position of the rowing stroke where the blade enters the water (or on the erg, where the chain becomes taut), with shins vertical and body compressed forward.The DriveThe drive is the power phase of the rowing stroke where the rower pushes with the legs, swings the back, and pulls with the arms to accelerate the flywheel.The RecoveryThe recovery is the non-power phase of the rowing stroke where the rower returns to the catch position, following an arms-back-legs sequence.Erg (Ergometer)An erg (short for ergometer) is a rowing machine that measures work output, with the Concept2 being the standard used worldwide for training and testing.Erg Workout TypesErg workout types include single distance, single time, interval distance, interval time, and just row — each format configurable on the Concept2 PM5.Slide RatioSlide ratio is the timing relationship between the drive and recovery phases of the rowing stroke, ideally approximately 1:2 (drive to recovery).FeatheringFeathering is the rotation of the oar blade from vertical to horizontal during the recovery phase in on-water rowing, reducing wind resistance — not applicable to the erg.Handle Height (Erg)Handle height refers to the vertical position of the chain and handle during the rowing stroke, which should travel in a straight horizontal path from catch to finish.Rowing Machine MusclesRowing engages 86% of the body's muscles in every stroke, including the quadriceps, glutes, hamstrings, core, lats, biceps, and posterior chain.Rowing Machine vs TreadmillThe rowing machine engages more muscles (86% vs 50%), is lower impact, and burns comparable calories to the treadmill, but the treadmill is more sport-specific for runners.Rowing FormRowing form is the overall quality of body positioning, movement sequence, and mechanical efficiency throughout the rowing stroke on the erg.Rowing TerminologyRowing has specialised terminology covering equipment (erg, scull, sweep), technique (catch, drive, finish), and training (UT2, threshold, intervals) that differs from other sports.Indoor Rowing BenefitsIndoor rowing provides full-body cardiovascular exercise that is low-impact, time-efficient, scalable to all fitness levels, and burns 400-800 calories per hour.Concept2 World RecordsConcept2 maintains official indoor rowing world records across multiple distances, age groups, and weight categories on the Concept2 Ranking website.Rowing BreathingRowing breathing follows a rhythmic pattern synchronised with the stroke: exhale during the drive, inhale during the recovery, with 1-2 breaths per stroke depending on rate.Rowing CadenceRowing cadence, commonly called stroke rate, is the number of complete rowing strokes performed per minute (spm), and is a primary variable in controlling workout intensity.Erg Warm-UpAn erg warm-up is a structured 10-15 minute progression on the rowing machine that gradually increases heart rate, activates key muscle groups, and prepares the body for the main workout.Rowing Technique DrillsRowing technique drills are isolated exercises performed on the ergometer that break the stroke into segments to develop specific aspects of technique, timing, and body awareness.The FinishThe finish is the end position of the rowing stroke where the handle is drawn to the lower ribs, legs are flat, and the body is leaning slightly back.LaybackLayback is the degree of backward lean of the torso at the finish of the rowing stroke, typically measured as the angle past vertical.Ratio (Drive-to-Recovery)Ratio is the time relationship between the drive and the recovery phases of the rowing stroke, with an ideal ratio of approximately 1:2.Indoor Rowing World ChampionshipsThe World Rowing Indoor Championships (WRIC) is the premier global competition for indoor rowing, held annually by World Rowing with athletes racing 2,000 metres on Concept2 ergometers.British Rowing Indoor ChampionshipsThe British Rowing Indoor Championships (BRIC) is the UK's premier indoor rowing competition, held annually with athletes racing 2,000 metres on Concept2 ergometers.Crash-B SprintsThe Crash-B Sprints (Charles River All-Star Has-Beens) is one of the world's most prestigious indoor rowing competitions, held annually in Boston with athletes racing 2,000 metres on Concept2 ergometers.Head of the Charles RegattaThe Head of the Charles Regatta is the world's largest two-day rowing event, held annually on the Charles River in Boston, Massachusetts, attracting over 11,000 competitors.Henley Royal RegattaHenley Royal Regatta is one of the most prestigious rowing events in the world, held annually on the River Thames at Henley-on-Thames, England, since 1839.Concept2 Holiday ChallengeThe Concept2 Holiday Challenge is an annual community event where participants aim to row 100,000 or 200,000 metres during the month of December on a Concept2 ergometer.
Metrics
What the monitor shows you
Split, rate, watts, drag factor, calories. These are measurements with exact definitions — the monitor is not estimating them, it is counting flywheel revolutions and doing arithmetic. Getting these right is the difference between following a plan and guessing at it.
How training is described
UT2, UT1, AT, TR, AN. Rowing inherited a zone vocabulary from its national federations that looks nothing like the Zone 1-5 language used in running and cycling. Most confusion about rowing plans traces back to that one mismatch.
What happens in the stroke
Catch, drive, finish, recovery, layback, ratio. Technique terms describe positions and timing. They matter on an erg as much as in a boat, because the machine rewards the same sequence.
The equipment itself
PM5, RowErg, SkiErg, BikeErg, damper, flywheel, footstretcher. Knowing what a damper actually changes — and why it is not resistance — saves most beginners a season of training at the wrong setting.
Watts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.VO2 Max (Rowing)VO2 max in rowing is the maximum rate of oxygen your body can use during exercise, measured in mL/kg/min, and is the strongest predictor of endurance rowing performance.Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Power-to-Weight RatioPower-to-weight ratio in rowing is the relationship between erg power output (watts) and body weight (kg), used to compare performance across different weight categories.Heart Rate Reserve (HRR)Heart rate reserve is the difference between maximum heart rate and resting heart rate, used in the Karvonen formula to calculate personalised training zones for rowing.Karvonen FormulaThe Karvonen formula calculates personalised heart rate training zones using heart rate reserve: Target HR = Resting HR + (Intensity % × (Max HR - Resting HR)).Watts per Kilogram (W/kg)Watts per kilogram (W/kg) is power output divided by body weight. It lets rowers of different sizes compare performance fairly.Average SplitAverage split is the mean pace per 500 metres for an entire rowing workout; it is the most important number for comparing rowing performances.Distance per Stroke (DPS)Distance per stroke (DPS) is the number of metres the erg records per stroke. Higher DPS means a more efficient, powerful stroke.Split VarianceSplit variance measures the consistency of pace across a rowing piece, with lower variance indicating more even and efficient pacing.Rowing Power CurveThe power curve (or power profile) plots a rower's best average watts across different durations, revealing strengths and weaknesses in the aerobic-anaerobic spectrum.Effort ScoreThe Effort Score is Watta's proprietary 0-100 metric that quantifies the total physiological effort of a rowing workout by combining cardiac load, work output, pacing, and economy.Maximum Heart RateMaximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve during all-out exercise, used as the ceiling for calculating training zones.Resting Heart RateResting heart rate is the number of heart beats per minute while fully at rest, typically 60-80 bpm for adults and 40-55 bpm for well-trained endurance athletes.Body Composition (Rowing)Body composition in rowing refers to the ratio of lean muscle mass to body fat, which directly affects power-to-weight ratio and erg performance.Stroke CountStroke count is the total number of rowing strokes taken during a workout, used to calculate distance per stroke and monitor fatigue-related efficiency changes.Stroke Power (Peak Watts)Stroke power is the peak or average watts generated during a single rowing stroke, with the PM5 calculating power from the flywheel acceleration during the drive.Functional Threshold Pace (FTP)Functional threshold pace in rowing is the fastest pace you can sustain for approximately 60 minutes, equivalent to your lactate threshold and used to set training zones.Average WattsAverage watts is the mean power output sustained across an entire rowing workout or interval, providing a single number to summarise overall intensity.Peak WattsPeak watts is the highest power output recorded in a single stroke on a rowing ergometer, reflecting your maximum explosive power.Total MetresTotal metres is the cumulative distance rowed on an ergometer, used to track training volume, set distance goals, and earn Concept2 milestone awards.Erg ScoreAn erg score is a composite performance metric that summarises the quality of a rowing ergometer session beyond raw split time or distance alone.Rowing Machine Calories per HourRowing machine calories per hour is the energy an erg session burns per hour. The Concept2 PM5 shows about 660 Cal/hr at an easy 2:30 split and about 1210 at a hard 1:50, for a 175 lb rower; lighter rowers burn less and heavier rowers more.
Workout Types
What the monitor shows you
Split, rate, watts, drag factor, calories. These are measurements with exact definitions — the monitor is not estimating them, it is counting flywheel revolutions and doing arithmetic. Getting these right is the difference between following a plan and guessing at it.
How training is described
UT2, UT1, AT, TR, AN. Rowing inherited a zone vocabulary from its national federations that looks nothing like the Zone 1-5 language used in running and cycling. Most confusion about rowing plans traces back to that one mismatch.
What happens in the stroke
Catch, drive, finish, recovery, layback, ratio. Technique terms describe positions and timing. They matter on an erg as much as in a boat, because the machine rewards the same sequence.
The equipment itself
PM5, RowErg, SkiErg, BikeErg, damper, flywheel, footstretcher. Knowing what a damper actually changes — and why it is not resistance — saves most beginners a season of training at the wrong setting.
2K TestA 2K test is a 2,000-metre maximal effort rowing ergometer test — the standard benchmark for indoor rowing performance, used for team selection and fitness assessment.Steady State RowingSteady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.Interval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.Erg IntervalsErg intervals are structured rowing workouts alternating between high-intensity work periods and rest or low-intensity recovery periods, designed to develop speed, power, and anaerobic capacity.Pyramid IntervalsPyramid intervals are a structured interval workout where interval durations ascend then descend (e.g., 1-2-3-4-3-2-1 minutes), varying the intensity demand throughout the session.Rowing Machine WorkoutA rowing machine workout is a structured exercise session on an ergometer, ranging from steady-state endurance rows to high-intensity interval sprints.
Training Concepts
What the monitor shows you
Split, rate, watts, drag factor, calories. These are measurements with exact definitions — the monitor is not estimating them, it is counting flywheel revolutions and doing arithmetic. Getting these right is the difference between following a plan and guessing at it.
How training is described
UT2, UT1, AT, TR, AN. Rowing inherited a zone vocabulary from its national federations that looks nothing like the Zone 1-5 language used in running and cycling. Most confusion about rowing plans traces back to that one mismatch.
What happens in the stroke
Catch, drive, finish, recovery, layback, ratio. Technique terms describe positions and timing. They matter on an erg as much as in a boat, because the machine rewards the same sequence.
The equipment itself
PM5, RowErg, SkiErg, BikeErg, damper, flywheel, footstretcher. Knowing what a damper actually changes — and why it is not resistance — saves most beginners a season of training at the wrong setting.
UT2 TrainingUT2 training is low-intensity aerobic rowing at 55–65% of 2K power — heart rate 60–70% of heart-rate reserve, 18–22 spm — and it forms the foundation of a rower's endurance fitness.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Aerobic ThresholdThe aerobic threshold is the exercise intensity where lactate begins to rise above resting levels, typically around 55-70% of VO2 max in trained rowers.Negative SplitsNegative splits in rowing means completing the second half of a workout faster (lower split time) than the first half, indicating strong pacing and endurance.Lactate ThresholdLactate threshold in rowing is the exercise intensity at which blood lactate begins to accumulate exponentially (approximately 4 mmol/L), representing the upper boundary of sustainable aerobic effort.Rate of Perceived Exertion (RPE)Rate of perceived exertion (RPE) is a 1-10 scale that measures how hard exercise feels, used by rowers to gauge intensity when heart rate data is unavailable.UT1 Training (Threshold)UT1 (Utilisation Training 1) is the threshold training zone in rowing, performed at 75-85% of maximum heart rate, targeting lactate threshold development.Polarised TrainingPolarised training is a training philosophy where approximately 80% of volume is at low intensity (UT2) and 20% at high intensity, with minimal time in the moderate threshold zone.Progressive OverloadProgressive overload is the gradual increase in training stress over time — through volume, intensity, or frequency — to drive continued adaptation in rowing fitness.TaperA taper is a planned reduction in training volume (typically 30-50%) in the 1-2 weeks before a major test or competition, while maintaining intensity, to allow full physiological recovery.Rate CapA rate cap is a maximum stroke rate limit imposed during training to develop power per stroke, control intensity, and improve technical efficiency on the erg.Erg SprintAn erg sprint is a maximal effort rowing piece over a short distance (100-500m) or time (under 2 minutes), used for testing peak power and anaerobic capacity.Tabata RowingTabata rowing is a high-intensity interval protocol consisting of 8 rounds of 20 seconds all-out effort followed by 10 seconds rest, totalling 4 minutes.EPOC (Afterburn Effect)EPOC (excess post-exercise oxygen consumption) is the elevated calorie burn that continues after an intense rowing session, often called the "afterburn effect."Rowing Fitness TestA rowing fitness test is a standardised Concept2 erg assessment — usually 2K, 5K, or 6K — used to measure aerobic capacity, set training paces, and track progress over time.HYROXHYROX is a global fitness race combining eight 1km running segments with eight functional workout stations, including a 1,000m row on a Concept2 ergometer.Heart Rate DriftHeart rate drift is the gradual increase in heart rate during a constant-pace workout, caused by dehydration, thermoregulation, and cardiovascular fatigue.Overtraining SyndromeOvertraining syndrome is a chronic state of accumulated fatigue from excessive training without adequate recovery, resulting in declining performance and health.Cross-Training for RowingCross-training is supplementary exercise (cycling, swimming, strength training) performed alongside rowing to build balanced fitness and reduce overuse injury risk.Cool Down (Rowing)A rowing cool down is 5-10 minutes of easy rowing after a hard session, followed by static stretching, to flush metabolites and accelerate recovery.Head RaceA head race is a time-trial format rowing competition where crews start at intervals and race against the clock over a long course, typically 3-6 km.RegattaA regatta is an organised rowing competition featuring side-by-side sprint races over a standard 2,000-metre course, the format used in the Olympic Games.Rowing BenchmarkA rowing benchmark is a standardised test piece (2K, 5K, 500m) used to measure current fitness, set training paces, and track performance improvement over time.Rowing Weight CategoriesRowing has two weight categories, lightweight and open (heavyweight). On the water, lightweight crews average at most 70kg (men) or 57kg (women); Concept2 erg rankings use 75kg and 61.5kg.Anaerobic CapacityAnaerobic capacity is the total amount of energy the body can produce through anaerobic (non-oxygen) pathways, determining sprint performance and finishing speed in rowing.Training LogA training log is a systematic record of every rowing workout including distance, time, split, heart rate, and subjective notes, essential for tracking progress and planning training.Recovery DayA recovery day in rowing is a planned rest or very light activity day that allows physiological adaptation and repair from hard training sessions.Rowing Power OutputRowing power output is the rate of work produced during each stroke, measured in watts, and is the primary objective measure of rowing intensity on an ergometer.Rowing Training PlanA rowing training plan is a structured programme that periodises workouts across weeks and months, balancing steady-state volume, interval intensity, and rest to achieve specific performance goals.Rowing RecoveryRowing recovery encompasses the strategies and practices used between training sessions to facilitate physical adaptation, including nutrition, sleep, active recovery, and rest days.Rowing Pacing StrategyRowing pacing strategy is the planned distribution of effort across a piece, with even splits or slight negative splits (faster second half) generally producing the best ergometer results.Rowing Data TrackingRowing data tracking is the systematic recording and analysis of workout metrics — distance, time, split, stroke rate, heart rate, and power — to monitor progress and optimise training.Rowing Performance TestingRowing performance testing involves standardised benchmark workouts — typically 2K, 5K, or 30-minute pieces — performed under consistent conditions to measure fitness and track progress over time.Heart Rate Training ZonesHeart rate training zones divide your heart rate range into intensity bands (typically 5 zones), each targeting different energy systems and physiological adaptations for rowing training.Rowing Fitness LevelsRowing fitness levels categorise rowers by ability from beginner to elite, typically benchmarked against standardised erg test times (especially 2K) relative to age, weight, and gender.Rowing Mental TrainingRowing mental training encompasses psychological strategies — goal setting, visualisation, self-talk, focus cues, and pain management — used to optimise performance during hard erg sessions and races.Anaerobic ThresholdThe anaerobic threshold (AT2 or LT2) is the exercise intensity above which lactate accumulates faster than the body can clear it, marking the upper limit of sustainable effort.Training VolumeTraining volume is the total amount of work performed in a given period, typically measured in metres rowed, minutes trained, or total sessions per week.PeriodisationPeriodisation is the systematic planning of athletic training into cycles of varying volume, intensity, and focus to peak performance at specific times.Deload WeekA deload week is a planned period of reduced training volume (typically 40-60% of normal) that allows the body to recover, adapt, and absorb previous training stress.Rowing Pace ChartA rowing pace chart is a reference table that converts between split times, watts, and projected finish times for common erg distances such as 2K, 5K, and 10K.
Equipment
What the monitor shows you
Split, rate, watts, drag factor, calories. These are measurements with exact definitions — the monitor is not estimating them, it is counting flywheel revolutions and doing arithmetic. Getting these right is the difference between following a plan and guessing at it.
How training is described
UT2, UT1, AT, TR, AN. Rowing inherited a zone vocabulary from its national federations that looks nothing like the Zone 1-5 language used in running and cycling. Most confusion about rowing plans traces back to that one mismatch.
What happens in the stroke
Catch, drive, finish, recovery, layback, ratio. Technique terms describe positions and timing. They matter on an erg as much as in a boat, because the machine rewards the same sequence.
The equipment itself
PM5, RowErg, SkiErg, BikeErg, damper, flywheel, footstretcher. Knowing what a damper actually changes — and why it is not resistance — saves most beginners a season of training at the wrong setting.
Drag FactorDrag factor is a normalized number on the Concept2 PM5 that measures the actual air resistance the flywheel feels, so you can replicate the same stroke feel on any erg.Damper SettingThe damper setting is the adjustable lever (1-10) on the side of a Concept2 rowing ergometer that controls airflow to the flywheel and affects resistance.Concept2 RowErgThe Concept2 RowErg is the industry-standard air-resistance indoor rowing machine used by Olympic teams, universities, CrossFit boxes, and home gyms worldwide.Concept2 Model DThe Concept2 Model D is the previous-generation name for the Concept2 RowErg, the world's most popular indoor rowing machine, now sold under the RowErg brand.PM5 MonitorThe PM5 (Performance Monitor 5) is the current-generation display unit on Concept2 ergometers, showing split time, distance, stroke rate, watts, heart rate, and other workout metrics.FlywheelThe flywheel is the spinning air resistance mechanism inside a Concept2 ergometer that generates resistance during the drive phase of the rowing stroke.Concept2 LogbookThe Concept2 Online Logbook is a free web-based platform where rowers manually log erg workouts, track metres, participate in challenges, and compare rankings.Erg Screen (PM5 Display)The erg screen is the Performance Monitor 5 (PM5) display on a Concept2 ergometer that shows real-time workout metrics including split time, distance, stroke rate, and calories.Concept2 SkiErgThe Concept2 SkiErg is a wall-mounted or floor-standing air resistance machine that simulates the double-pole motion of cross-country skiing.Concept2 BikeErgThe Concept2 BikeErg is a stationary bicycle using the same air resistance flywheel system as the RowErg, designed for cycling training and cross-training.Foot StretcherThe foot stretcher is the adjustable footplate on a rowing machine where the rower's feet are strapped in, with correct positioning critical for technique and power.ErgData AppErgData is Concept2's official mobile app that connects to the PM5 via Bluetooth to display real-time workout data and sync results to the Concept2 Logbook.Concept2 Model EThe Concept2 Model E is a taller version of the RowErg with a 20-inch seat height (vs 14 inches on the Model D), designed for easier access and commercial gym environments.Concept2 Pace BoatThe pace boat is a PM5 feature that displays a virtual competitor rowing at a target split, helping you maintain consistent pacing during workouts and tests.Ergometer MaintenanceConcept2 ergometer maintenance involves periodic chain oiling, flywheel cleaning, and hardware inspection to ensure consistent performance and longevity.Concept2 ChallengesConcept2 Challenges are seasonal online events where rowers worldwide log metres on the Concept2 Logbook to earn badges and compete on leaderboards.Concept2 RankingThe Concept2 Online Ranking is a global leaderboard where rowers submit verified ergometer results across standard distances, seasons, and age/weight categories.Concept2 MemoryConcept2 memory is the onboard storage on the PM5 monitor that automatically saves workout data, storing up to 200 workouts that can be reviewed on-screen or transferred via USB or Bluetooth.Concept2 Workout TypesConcept2 ergometers support several workout types: single distance, single time, intervals (distance/time), variable intervals, and just row — each configurable on the PM5 monitor.Erg Monitor MetricsErg monitor metrics are the real-time performance data displayed on the Concept2 PM5 screen during rowing, including split time, stroke rate, watts, distance, calories, and force curve.PM5 BluetoothThe Concept2 PM5 Performance Monitor includes Bluetooth Low Energy (BLE) connectivity, allowing it to wirelessly transmit workout data to compatible apps and devices.WaterRowerWaterRower is a rowing ergometer brand that uses a water-filled flywheel tank to create natural, variable resistance that simulates the feel of rowing on water.Types of ErgometersErgometers (ergs) are indoor exercise machines that simulate rowing, skiing, or cycling motions, with the main types being air-resistance, water-resistance, magnetic, and hydraulic models.Rowing Machine Noise LevelRowing machine noise level varies by resistance type, with air-resistance ergs (Concept2) typically measuring 70-80 dB, water-resistance ergs around 55-65 dB, and magnetic ergs at 40-55 dB.
Frequently Asked Questions
How many rowing terms do I actually need?
Fewer than this list suggests. Around a dozen cover everything on the monitor, another handful cover the training zones, and the rest are technique and equipment words you absorb by using them. The glossary defines them all, but nobody learns them in one sitting.
What is the most misunderstood rowing term?
Damper setting. It is not resistance and it is not gears — it changes how much air reaches the flywheel, which changes how the stroke feels, not how hard the machine is. Drag factor is the number that actually describes what the damper has done, and it is the one worth checking.
Why does rowing use UT2 and AT instead of Zone 2 and Zone 4?
Rowing’s zone names come from national federation training systems that predate the generic zone models. They map roughly onto Zone 1-5 language but not exactly, which is why a plan written for runners rarely translates cleanly. Each zone entry here gives its heart-rate range and its rough equivalent.
Do these terms apply to the SkiErg and BikeErg?
Most of them. Split, rate, watts, drag factor and the training zones work identically across all three Concept2 machines because they share a monitor and a flywheel principle. The stroke-technique terms are specific to the RowErg.