Ergometer

An ergometer (often shortened to "erg") is an exercise machine equipped with instrumentation that measures the amount of mechanical work performed by the user. The word comes from the Greek "ergon" (work) and "metron" (measure). In the context of HYROX^® and functional fitness, the term most commonly refers to the Concept2 indoor rowing machine and the Concept2 SkiErg - both official HYROX^® race equipment. These machines provide real-time feedback on power output (watts), pace (time per 500 m), stroke rate, distance, and calories, making them invaluable tools for structured training.

Why It Matters for HYROX^®

Two of the eight HYROX^® workout stations use ergometers: the 1,000-meter row on the Concept2 RowErg and the 1,000-meter SkiErg. Together, these two stations typically account for 6-9 minutes of total race time, making ergometer proficiency a significant factor in overall placement. Because ergometers measure work precisely, they also provide the most objective benchmarks for tracking training progress.

The Concept2 Performance Monitor (PM5) displays a wealth of data during every session. The most important metric for HYROX^® athletes is pace - displayed as time per 500 meters. This number tells you exactly how fast you are moving and allows you to pace your 1,000-meter effort strategically rather than going out too hard and fading. Watts (power output) is the underlying metric that determines pace, and learning to produce consistent wattage across all strokes is the hallmark of an efficient ergo athlete.

Ergometers also enable precise interval training. Because you can see your exact output on every stroke, you can program intervals at specific paces - for example, 10 x 100 m at race pace with 30 seconds rest - and hold yourself accountable to the target. This level of precision is difficult to achieve with free-weight exercises or running on varied terrain.

How to Use Ergometers Effectively

Damper setting vs. drag factor: The Concept2 damper lever (1-10) controls airflow into the flywheel. A higher damper lets more air in, creating more resistance per stroke. However, higher is not always better. Most competitive rowers and HYROX^® athletes set the damper so the drag factor reads 120-135 on the rower and 100-120 on the SkiErg. This range balances power application with sustainable stroke rates. You can find the drag factor in the PM5 menu under "More Options > Display Drag Factor."

Pacing strategy: For a 1,000-meter HYROX^® row, the optimal approach is a slight negative split - start at your target pace for the first 750 m, then increase effort over the final 250 m. Going out 3-5 seconds per 500 m faster than your target is a common mistake that leads to early lactate accumulation and a dramatic fade.

SkiErg technique: The SkiErg demands a powerful hip hinge and lat engagement. Stand with feet hip-width apart, reach up to grab the handles, then drive the handles down by hinging at the hips, engaging the lats and triceps, and finishing with the hands beside your hips. Return the handles overhead with control and repeat.

Training Tips

• Track your benchmarks: Test a 1,000 m row and 1,000 m SkiErg every 4-6 weeks under fresh conditions to measure progress objectively.
• Drag factor, not damper number: Set your drag factor consistently rather than relying on the damper lever position, which varies between machines.
• Interval work: Row 8 x 250 m at 2-3 seconds faster than your target 1,000 m pace with 45 seconds rest to build speed reserve.
• Steady-state sessions: Row or ski 3,000-5,000 m at a comfortable pace (Zone 2) once a week to build aerobic capacity specific to the movement pattern.
• Practice transitions: In HYROX^®, you run to the erg and must start immediately; practice sitting down, strapping in, and taking your first stroke in under 5 seconds.

Frequently Asked Questions

What Concept2 damper setting should I use for HYROX^®?

Do not focus on the damper number - focus on the drag factor. For the rower, set the drag factor to 120-135. For the SkiErg, 100-120 works well for most athletes. These ranges allow powerful strokes at sustainable stroke rates. Adjust up slightly if you are heavier or stronger.

Is training on a non-Concept2 rower effective for HYROX^®?

Training on any rowing machine builds cardiovascular fitness and rowing-specific muscle endurance. However, because HYROX^® uses the Concept2 exclusively, you should train on a Concept2 regularly to learn its specific feel, damper behavior, and monitor interface. The last 4-6 weeks before a race should be Concept2-only if possible.

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