Rowing & Erg Glossary
Every indoor rowing term explained. From split time to periodization, here is the complete reference for Concept2 erg terminology.
Split Time (Pace)
The time it takes to row 500 meters at your current speed. Displayed as minutes:seconds per 500m (e.g., 2:00/500m). This is the primary performance metric on a Concept2 ergometer. A lower split means faster rowing.
Watts
A measure of power output on the Concept2 ergometer. Watts have a cubic relationship with split time - halving your split requires roughly 8x the power. Watts are useful for comparing effort across different stroke rates and are the basis of power-based training zones.
Stroke Rate (SPM)
The number of strokes per minute (SPM). Typical ranges: 18-22 SPM for steady state, 24-28 for threshold work, and 30-38 for sprint pieces. Higher stroke rate does not automatically mean faster rowing - efficiency matters more.
Drag Factor
A numerical value (typically 90-140) that represents the resistance felt on each stroke. Drag factor is affected by the damper setting and airflow through the flywheel. It is NOT the same as damper setting - the same damper setting produces different drag factors on different machines.
Damper Setting
The lever on the side of a Concept2 rowing machine, adjustable from 1-10. It controls airflow to the flywheel, which affects the drag factor. A higher damper does not equal a harder workout - it changes the feel of the stroke. Most experienced rowers use settings between 3-5.
Erg (Ergometer)
Short for ergometer, a device that measures work. In rowing, "erg" almost always refers to the Concept2 indoor rowing machine. "Erging" means training on the machine. The Concept2 Model D (RowErg) is the most widely used rowing ergometer worldwide.
PM5 (Performance Monitor 5)
The current-generation display unit on Concept2 rowing machines. It shows real-time metrics including split time, stroke rate, distance, time, watts, and calories. It can connect via Bluetooth to apps and stores workout data internally.
Concept2 Logbook
The official online workout log maintained by Concept2. Users can sync workouts from the PM5, ErgData app, or enter them manually. The logbook tracks lifetime meters, rankings, and challenge participation.
2K Test
A 2,000-meter all-out erg test. It is the gold standard benchmark in rowing, taking approximately 6-8 minutes depending on fitness level. National teams, rowing clubs, and CrossFit competitions use 2K times as the primary performance metric.
Steady State
Low-intensity, long-duration rowing performed at a conversational pace. Steady state training builds aerobic capacity and is the foundation of rowing fitness. Most training plans allocate 70-80% of training volume to steady state work (UT2 and UT1 zones).
UT2 (Utilization Training 2)
The lowest-intensity training zone in rowing. Long, easy sessions typically 45-90 minutes at a pace roughly 20-25 seconds slower than 2K pace. Heart rate approximately 55-70% of max. This zone builds aerobic base and promotes recovery.
UT1 (Utilization Training 1)
A moderate steady-state training zone. Pace is roughly 15-20 seconds above 2K pace. Sessions last 30-60 minutes. Heart rate approximately 70-80% of max. Harder than UT2 but still conversational. Develops aerobic power.
AT (Anaerobic Threshold)
The training zone at or near lactate threshold. Pace is roughly 5-10 seconds above 2K pace. Intervals typically 8-20 minutes with short rest. This is the highest intensity that can be sustained for extended periods and is critical for middle-distance performance.
TR (Transport / VO2max)
High-intensity interval training zone targeting VO2max. Pace is at or slightly faster than 2K pace. Intervals typically 3-8 minutes with equal or longer rest. Develops the cardiovascular system's maximum oxygen uptake capacity.
AN (Anaerobic)
The highest-intensity training zone. Short, maximal-effort sprints lasting 10 seconds to 2 minutes, well above 2K pace. Develops anaerobic capacity and peak power. Used sparingly in training - typically 1-2 sessions per week at most.
Negative Split
A pacing strategy where the second half of a piece is faster than the first half. Widely considered the optimal approach for 2K tests and longer races. Requires discipline to hold back early and accelerate late.
Fly-and-Die
A common pacing mistake where the rower starts too fast and fades significantly in the second half. The opposite of negative splitting. Often results in a slower overall time despite feeling like maximum effort.
Intervals
Structured workouts alternating between work periods and rest periods. Written as sets x time/distance with rest (e.g., 5x2000m/3:00r or 8x500m/1:30r). Intervals allow higher-intensity training by breaking the session into manageable segments.
Power Curve
A graph showing the relationship between duration and power output. Shorter durations produce higher watts. The shape of your power curve reveals whether you are sprint-dominant or endurance-dominant.
Weight-Adjusted Score
A corrected erg time that accounts for body weight using the Concept2 formula. Lighter rowers produce less absolute power but may be relatively stronger for their weight. Weight adjustment enables fairer comparison across different body sizes.
SPI (Stroke Performance Index)
A metric that combines power and stroke rate to measure stroke efficiency. Calculated as watts divided by stroke rate. A higher SPI indicates more power generated per stroke, reflecting better technique and force application.
VO2max
Maximum oxygen uptake - the highest rate at which your body can consume oxygen during exercise. A key indicator of cardiovascular fitness. Can be estimated from a 2K erg test using the Hagerman formula. Elite male rowers typically have VO2max values above 60 ml/kg/min.
FTP (Functional Threshold Power)
The highest average power (in watts) you can sustain for approximately one hour. Used to set watts-based training zones. In rowing, FTP is typically estimated from a 30-minute or 60-minute test, or derived from a 2K test.
Heart Rate Zones
Training intensity ranges based on heart rate, calculated using maximum heart rate and resting heart rate (Karvonen method). Five zones from easy (Zone 1) to maximal (Zone 5). Heart rate zones complement pace-based training zones and help ensure correct training intensity.
Catch
The beginning of the rowing stroke where the blade (or handle on an erg) enters the water (or begins the drive). At the catch position, shins are vertical, arms are extended, and the body is leaning slightly forward from the hips.
Drive
The power phase of the rowing stroke. The sequence is legs-back-arms: legs push first, then the back swings open, and finally the arms pull to the chest. A strong drive requires coordinated timing of all three segments.
Finish (Release)
The end of the drive phase where the handle is pulled to the lower chest/upper abdomen. Legs are fully extended, body is leaning slightly back, and elbows are behind the body. This is followed by the recovery phase.
Recovery
The phase between finish and catch where the rower returns to the starting position. The sequence reverses the drive: arms away first, body rocks over, then the seat slides forward. Recovery should be relaxed and controlled, typically taking twice as long as the drive.
Calories Per Hour (Cal/hr)
A power metric displayed on the Concept2 monitor. It represents the rate of energy production but does NOT reflect actual calories burned by the rower. The PM5 calorie display uses a standard 175 lb (79.5 kg) person; actual burn varies by body weight.
Distance Per Stroke (DPS)
The distance traveled per individual stroke. Calculated by dividing total distance by stroke count. Higher DPS generally indicates better technique and efficiency. Typical ranges: 8-10m for steady state, 7-9m for hard intervals.
Polarized Training
A training philosophy where approximately 80% of training volume is done at low intensity (UT2/UT1 zones) and 20% at high intensity (AT/TR/AN zones), with minimal time in the moderate "gray zone." This approach is used by most elite rowing programs worldwide and is the basis of FISA training methodology.
FISA
The Federation Internationale des Societes d'Aviron - World Rowing. The international governing body for the sport of rowing. FISA publishes coaching guidelines and training methodology that form the basis of structured rowing programs worldwide.
Periodization
The systematic planning of training into phases (base, build, peak, taper) to optimize performance for a target event. Each phase emphasizes different training zones and volumes. A periodized plan prevents overtraining and ensures peak fitness on race day.
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