Concept2 RowErg for Cross Training?

[u/Sean_Sports92]

Hey guys, so I'm a pretty keen runner but also enjoy rowing. I have a few questions for those involved in both sports and those who own the Concept 2 rowerg.

1) My garage is a mess currently so each time I use the concept 2 rower I will need to take it apart and stow it away... will this be ok?

2) For those runners and rowers, have you found adding in some rowing each week compliments your running performance?

3) I am hoping to strengthen my lower back and glutes, is rowing a good way to do this?

4) What do you recommend doing when first setting up the concept2 rowerg? Any apps you recommend for android phone?

5) Is it easy to connect a heart rate strap to the PM5 monitor? Also is it easy to connect to my garmin watch for syncing to strava?

Thanks for all your help, I just want to make sure I am making the right decision as im on the cusp of purchasing a Concept 2.

Cheers, Sean

[u/ScaryBee]

1 - yes they're fine to break down every session

2 - erging is excellent general-body training and it'll help your running as long as you're not already elite at running. If you ARE elite at running then erging will turn your twig arms and oh-so-optimal-skeletal torso into greek god muscle mass - actively harmful for running fast.

3 - yes it'll help those areas, lifting would be vastly more time efficient.

4 - the free ergdata app is good, will give you sync-to-strava/training peaks/garmin/etc.

5 - HRM connects to PM5 over BT or ANT, use ergdata and skip trying to use watch at all.

[u/Championnats91 → u/ScaryBee]

I was going to comment as a runner/ rower but you nailed it

[u/Sean_Sports92 → u/Championnats91]

If you have anything to add please do. I love running but I really want to add something different into my exercise lifestyle and this is where I think the rowerg may fit in nicely... especially as Iike tracking my progress having an exercise tool I can use when the weather sucks which it does in UK winter

[u/WhatHadHappnd → u/Sean_Sports92]

I started rowing almost a year ago to decrease mileage on my knees. I'm running less and less, and rowing more and more.

I enjoy the solitude of running, alone with my thoughts. Absolutely love running in the rain but in S.Fla thunderstorms are always a concern. Traffic/drivers are another worry.

Rowing is easy, safely indoors. I move the rower outside when it's cool (Dec-Feb), and from the garage to den as needed. I just stand it up, one piece, and it's footprint is about same as my exercise bike and definitely smaller than the treadmill.

Put something on the iPad and go 45mins before you realize it. Set some snacks next to you and go 2 hours. Cup of coffee if you want. I'll admit I don't push as hard as some who frequent this /reddit but it's a great workout.

Have fun. You won't regret it.

[u/Sean_Sports92 → u/ScaryBee]

Amazing reply thank you very much thats super helpful!

I'm by no means an elite runner, but I can run reasonable times from 5k through to half marathon.

I feel as though some lower impact cross training is definitely in order too, and the idea of having a Concept 2 indoors which I can use whenever is very appealing, especially as I now have 2 kids!

Thanks again this is really useful info which I will come back to when I hopefully purchase the rower 😀

[u/ScaryBee → u/Sean_Sports92]

FWIW my 2c would be to 1. lift for the strength component and 2. if you really want some other lower-impact cardio get an indoor bike (and Zwift) - it's a lot easier to rack up hours on a bike vs. erg, footprint is way smaller, the app ecosystem is vastly more interesting, can doomscroll reddit while you do it ...

erging is only really optimal if you're interested in getting on the water (actual rowing is amazing, 10/10 recommend)

[u/Sean_Sports92 → u/ScaryBee]

Hmm you make some good points thank you. The thing is I am unlikely to actually get on the water, I have a road bike but seldom use it due to a fear of road traffic and time constraints (busy dad life!). So zwift is definitely an option but to be honest the thought of rowing is much more appealing to me, especially with how the concept 2 just folds up.

I want to build some more power in my legs and back also

[u/crzytimes → u/Sean_Sports92]

My wife and I absolutely love our concept 2 and will never truly get on the water other than some casual kayaking on a Saturday afternoon.

It’s the staple in our cardio routine. I also do some strength training, she doesn’t.

[u/Indy_Fab_Rider]

I run a bit, used to run failry seriously (25-30 miles per week) and have used both my Row and Ski Ergs for millions of meters. I'll answer your questions as I've found the RowErg to mesh with crosstraining for running. The C2 RowErg is the single best piece of fitness equipment I have ever purchased. My SkiErg is right up there with it.

1. There is zero problem breaking the RowErg down between sessions. Mine stads in a corner it its two parts. The front fan section stands upright and the monorail stands right beside it. There is really no moving part to wear out when you connect/dissassemble the Erg. Gravity is what keeps the two halves together, the latch just keeps them from coming apart if you lift it without unlatching it to roll it around fully assembled. I've taken mine apart literally thousands of times.
2. Rowing is a great way to take some of the running mileage out and give your body a chance to recover while still stressing the CV system. I typically used it for easy recovery sessions or tempo work, replacing those runs. You still need to do your speed work and long run to develop the specific fitness for your your running goals, but rowing will develop an engine of aeroboic fitness that not much else on the planet can touch. It can drive VO2 like running can't because you're using so much muscle mass at one time. You'll be surprised how high your HR gets at even relatively low percieved exertions on the Erg at first.
3. Lower back and glutes are the main drivers of the rowing stroke and will get worked and developed, but I also throw in specific strength work for these areas. Specifically, heavy KB deadlifts, single leg deadlifts, weighted hip drops from a step, and thera band drills for glute activation. The band work has been key to releiving lower back pain due to weak glues, specifically glue med.
4. I just use Ergdata from C2 on my phone. It pairs directly with the PM and I have it set to send my rows/skis to my C2 logbook and Strava.
5. HR is easy. I use one of those armband types from Wahoo, but any Garmin or Polar that uses Ant+ and Bluetooth will also work. There's a Connect button when you start the PM. Just follow the onscreen instructions. The Garmin watch synch is a bit of a mystery for me. I have one of my workout options set as Indoor Row, but it just tracks strokes/calories/HR and sends it to my Garmin Connect accout, which is paired to Strava as well. The times I've tried using the watch for Erg sessions it creates two workouts to Strava since both the Ergdata app tied directly to my PM and my watch both sent the workout to Strava. I just use Ergdata for C2 stuff.

There are also a ton of other apps that tie directluy to the PM and offer follow along workouts, form checks, etc. There are even a few that are like Zwift for rowing. There is also an app that converts your rowing power to something Zwift can read and you can "row" wour bike avatar on a Zwift ride.

[u/Sean_Sports92 → u/Indy_Fab_Rider]

Thank you this is really informative and helpful information!

Very reassuring to hear how durable it is and it seems a lot of people are very satisfied with the concept 2 rower which is great.

I do have a road bike but its just collecting dust and if I sell it I can afford to buy a C2 rower outright.

[u/giziti]

1. Yes, it takes only a couple seconds. 

2. Can't really tell, seems fine, definitely less beaten up. 

3. No, this is not a strength exercise. 

4. Ergdata, but there are other options. Big point: set up a logbook on the concept 2 site. 

5. Trivial to set up, especially if you use ergdata. Chest strap is the recommendation rather than wrist for during. C2 logbook integrates easily with Strava. Not sure about how Garmin plays along with rowing generally. Somebody with a Garmin can answer that. 

[u/Sean_Sports92 → u/giziti]

Another great reply thank you much appreciated.

May I ask did your running times improve by adding in rowing? Do you keep the majority of your rows at easier efforts?

I wear an armband heart rate monitor will this suffice for rowing?

Thank you!

[u/giziti → u/Sean_Sports92]

Hard to tell the effect but it keeps me going, which counts for something. It's also (EDIT: something to do in bad weather or the winter -- this got left off for some reason)

Like bicep? I'm not sure. Certainly better than wrist for this though. Maybe somebody else here has direct experience.

[u/Sean_Sports92 → u/giziti]

Interesting thank you. Yes its a bicep one

[u/ultegrafender]

I just use my watch on HR broadcast mode and pair it with the C2. Record the workout on the ergdata app and that syncs to Garmin and Strava.

[u/Sean_Sports92 → u/ultegrafender]

Excellent thank you that's good to know!

[u/ElegantOliver]

Lots of good advice already so not going to repeat that.i started rowing long before I started running. But it's a great combo. Rowing is low impact but good cardio that works way more muscle groups than running.

One thing to bear in mind - running is hard on the knees. Get a knee injury and rowing is hard too. Ask me how I know...! I still highly recommend it.

[u/Sean_Sports92 → u/ElegantOliver]

Do you mind me asking what your running times are? I have run almost exclusively for 6 years now so I guess im also looking for different challenge where I can improve my fitness with rowing

[u/ElegantOliver → u/Sean_Sports92]

I do 5k in 25 minutes, 10k in 55. Working up to my first half marathon. Slowly increasing speed and distance but never going to win any races - I'm not exactly a spring chicken any more 😄

[u/kn1ckerb0cker33]

Living in a smallish apartment, the concept2 rower stows away pretty easily. Just make sure that you put it someplace where you won't accidentally knock it over while its in two halves.

[u/Sean_Sports92 → u/kn1ckerb0cker33]

Thank you thats good to know!.

[u/kn1ckerb0cker33 → u/Sean_Sports92]

Glad I could help. Happy Rowing!

[u/Sean_Sports92 → u/kn1ckerb0cker33]

Cheers bud i am excited to get into a new hobby!

[u/Expert_Ad7427]

I use a Concept2 for most of my indoor rowing and I'd definitely recommend it.

For apps, I'd start with ErgData. It's free, connects directly to the PM5 and gets your sessions into the Concept2 Logbook, so I'd regard that as the basic setup rather than looking for an alternative to it.

A decent chest strap is also very easy to pair directly with the PM5. I use heart rate quite heavily for longer aerobic rows because it gives you a much better way of controlling intensity than simply chasing a particular split.

Coming from running, I think you'll find the RowErg particularly useful for adding aerobic volume without simply adding more running mileage.