Rowing & Ergometer Glossary
A comprehensive guide to indoor rowing terminology, erg metrics, and training concepts. Every term explained for rowers of all levels.
Erg Terminology
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 (also called strokes per minute or SPM) is the number of complete rowing strokes performed in one minute on an 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 displayed on the PM5 monitor showing the force applied to the erg handle throughout each stroke, used to analyse 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.
Metrics
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 is the maximum rate of oxygen consumption during exercise, measured in mL/kg/min, and is the single 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 is a normalised measure of rowing power output relative to body weight, used for fair comparison across different weight categories.Average SplitAverage split is the mean pace per 500 metres over an entire rowing workout or test, calculated from total distance and total time.Distance per Stroke (DPS)Distance per stroke is the number of metres the erg records per stroke, a key indicator of rowing efficiency that typically ranges from 8-12 metres on the erg.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.
Workout Types
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 sustained, moderate-intensity ergometer training performed at a consistent pace for extended duration, typically 20-90 minutes at 55-75% of heart rate reserve.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.
Training Concepts
UT2 TrainingUT2 (Utilisation Training 2) is a low-intensity aerobic rowing zone performed at 55-70% of heart rate reserve, forming the foundation of endurance training for rowers.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands calculated from resting and maximum heart rate, used to prescribe and monitor training intensity on the ergometer.Aerobic ThresholdThe aerobic threshold is the exercise intensity at which lactate begins to accumulate above resting levels, typically occurring at 55-70% of VO2 max in 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 subjective 1-10 scale for measuring exercise intensity based on how hard the effort feels, commonly used alongside heart rate in rowing training.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 erg assessment — typically 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 (men ≤75kg, women ≤61.5kg) and open/heavyweight (no upper limit), applying to both racing and erg rankings.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.
Equipment
Drag FactorDrag factor is a numerical value (typically 80-220) that represents the resistance or air resistance experienced during each stroke on a rowing ergometer.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 (formerly Model D/E) is the industry-standard air-resistance rowing ergometer 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.
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