Erg Warm-Up

By the Watta Team · Updated

Erg Warm-Up: An 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.

What is Erg Warm-Up?

A proper erg warm-up typically lasts 10-15 minutes and follows a progressive structure. A common protocol: 5 minutes easy rowing at low rate (18-20 spm) and light pressure, followed by 2-3 minutes of gradual pace increase, then 4-6 short bursts (10-15 strokes) at increasing intensity with easy rowing between each. Some rowers add specific drills during warm-up: legs-only rowing, arms-only, pause drills at the catch or finish. The warm-up should raise heart rate to 60-70% of max and produce a light sweat. For race warm-ups (before a 2K test), the protocol is more specific: after the general warm-up, include 2-3 race-pace starts (10-15 strokes) with full recovery between. Complete the warm-up 5-10 minutes before the test piece.

How Watta Uses Erg Warm-Up

Watta's heart rate analysis captures warm-up heart rate progression. A well-executed warm-up leads to more stable heart rate during the main workout, which positively influences both Cardiac Load efficiency and Pacing consistency in the Effort Score.

Further Reading

Frequently Asked Questions

How long should an erg warm-up be?
10-15 minutes for regular training. 15-20 minutes before a race or test piece. The warm-up should be long enough that you are lightly sweating and your heart rate is elevated to 60-70% of max.
What should I do during a warm-up?
5 minutes easy rowing, 2-3 minutes gradual build, then 4-6 bursts of 10-15 strokes at increasing intensity. Optional: technique drills like legs-only or pause drills. Finish with a few strokes at or near workout pace.
Can I skip the warm-up?
Not recommended. Skipping warm-up increases injury risk, reduces performance in the main workout, and makes the first few minutes feel much harder. Even 5 minutes of easy rowing is better than nothing.

Related Content

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.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.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.HR Zone CalculatorRowing Warm-Up GuideErg Technique Guide2K Rowing Test GuideFor BeginnersFor RowersPre-Race Activation
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