How Olympians Use a Rowing Machine to Their Advantage

The rowing machine, or erg, is a core part of how Olympic rowers train. It does not replace time on the water, but it gives coaches and athletes a controlled, measurable way to build fitness. Here are the main ways elite rowers use it, and what you can copy.

Aerobic base work

Much of elite training is long, steady, low-intensity work. The erg is ideal for this because it can be done in any weather and you can measure effort accurately. A typical steady session for a club rower might be 45 to 75 minutes at a low rate, around 18 to 20 strokes per minute, at a pace you could keep while holding a conversation. Elite squads do more, but the principle is the same.

If you are new to this style of training, our first month on the erg is a gentle starting point, and how much steady state is enough explains the volume.

Testing and selection

Erg tests are a standard way to compare athletes. A 2,000 metre test is the most common, because it matches the standard Olympic race distance. National programmes also use erg scores alongside on-water selection. Longer tests, such as 6,000 metres, are used to assess endurance. Our 2k erg test guide shows how to run one.

An erg score is only a part of the story. A rower with a fast erg time might still lose in the boat if their technique or boat feel is weak, and a rower with a modest erg score might be an excellent crew member. Coaches therefore use it as one piece of data.

Measuring progress

Because the monitor reports split, rate, distance and power, rowers can track progress over months and years. The key is to repeat the same test under similar conditions, with the same drag factor and the same warm-up. See measuring your results when using a rowing machine.

A simple log might record date, session type, distance, average split, average rate and how it felt. Over a year, patterns become clear: which sessions help, when fitness dips, how you respond to training blocks.

Technique work

The erg shows up technique faults clearly. A bent handle path, an early arm bend or a poor sequence of legs, back and arms is easy to see on video. Treat it as a tool for practising the sequence, not a replacement for on-water coaching. See common rowing technique faults.

Useful drills include pausing at the catch, rowing with the legs only, and rowing at very low rates, such as 16 strokes per minute, so you can feel the sequence. These are slow on purpose, and they are good warm-up exercises.

Interval sessions

Not all erg work is easy. Olympic rowers also use intervals to build higher-intensity fitness. Here are some examples for a fit club rower, scaled to ability.

Session	Work	Rest	Effort
4 x 2,000m	Race-pace minus a few seconds	4 to 5 min	Hard, controlled
8 x 500m	Close to 2k pace	2 min	Hard
3 x 10 min	Steady-hard	3 min	RPE 6 to 7

Beginners should build up gradually and treat these as a target, not a starting point. If you have a health condition or are returning from injury, check with a GP first.

Cross-training and recovery

When the weather rules out the water, or when an injury limits other training, athletes use the erg to keep their fitness up. If you are returning from injury, speak to a GP or physio first.

Warm-ups

Rowers often use the erg to warm up before a land or water session. A short, easy row builds heat in the legs and back, and it gives a chance to rehearse technique at low pressure. Ten minutes with a few short bursts is typical.

What to copy

• Do most of your sessions at an easy, conversational effort.
• Test every so often, but not every week.
• Keep a log so you can see progress.
• Use low-rate technique work as part of your warm-up.
• Add one hard session a week once your base is established.

Train smart rather than hard all the time. If you are starting out and want a structure, our training plans can help, and how to train like an Olympic rower covers the bigger picture.