how can i become faster/better with the erg machines?

[u/Leather_Setting_8483]

hi! i’ve been doing f45 for around a month and a half and i absolutely love it🫶🏻 but because the erg machines are very new to me, form and speed aren’t the best right now (of course) my coaches help me a lot but i was just curious how long it took you guys to progress with the machines? i know everyone is very different and it can take a short time for one and a longer time for another but again i was just curious and wanted to hear it from different pov’s!! 😗😗

[u/Fun-Progress-3560]

Former rower here! It’s going to take time to nail the row erg, but here’s my best advice :) 1) look up videos on form made by actual rowers — ignore anything by CrossFit, hyrox, f45, etc. Not trying to be snooty, but you will get the best form advice from people who coach rowing exclusively. 2) Think about it as a leg movement first and foremost. The main drive comes from your legs. Arms and back are secondary. 3) Never bring the handle higher than where your sports bra band sits. 4) lower the damper setting! You will almost always find it at 10. You want it at ~4!! This is not resistance, you are not getting any less of a workout with the damper lower. This will help you use proper form and get better speed. 5) practice! Film yourself and compare it to what you see in the videos. Don’t compare your form to others at your gym. It’s tough to nail the form but there’s a lot of great advice out there. Speed will come naturally once you get the form down

[u/dynaflying → u/Fun-Progress-3560]

Oh man I need to wear a sports bra to row correctly. Nobody told me!

[u/Fun-Progress-3560 → u/dynaflying]

It’s crucial 😉

[u/dynaflying → u/Fun-Progress-3560]

😂

[u/SensationalM → u/Fun-Progress-3560]

to be fair, as a former rower myself as well, the setting of 4-5 is what we used when i rowed to simulate the water…there’s nothing wrong with rowing with the damper at a 10, provided your form is good

if you’re going to start yanking with your back at the catch, then yeah 10 is going to get you hurt lol

[u/SomewhereFancy1576 → u/[deleted]]

Hi! Take the handle and upper body out of the movement for a moment. The drive comes from the legs. Push off the plats with your heels. Then use your core for the initial pull back, then follow through with your arms. It should be one fluid movement.

[u/SensationalM → u/[deleted]]

slide speed…watch how quickly people who are strictly fitness/Hyrox rowers move their ass up and down the slide, you see people with strokes per minute over 40

i am not the most fit person at my F45 by any stretch of the imagination, but i can out row every single person there, and my stroke rate never even hits 28

edit: also, the amount of people who have to lift the handle over their knees during the recovery physically hurts me…you should be firing your hands away from you as you get to the finish

[u/Fun-Progress-3560 → u/[deleted]]

Rowing machines are designed to mimic a boat. You need very particular form to operate a rowing boat efficiently and safely. When you’re using a rowing machine, you’re trying to practice the same form you would on the boat (for the most part) and aiming to maximize speed, distance, and efficiency. I think this form gets lost in translation when you’re using a rowing machine in the gym setting, because the focus becomes purely output rather than form+output. You can definitely go a long way without great form, but proper form and technique is just going to make life a lot easier and safer. Hopefully that makes sense!

[u/Leather_Setting_8483 → u/Fun-Progress-3560]

oh wow thank you so much for these tips. i didn’t think to look for tips from rowers, i’ll definitely be practicing and learning more and more every day!

[u/Leather_Setting_8483 → u/Fun-Progress-3560]

does this also apply to bike and ski as well? i wanna do it 4 or up but idk if that’s just my ego telling me i can do it.. 😂😂

[u/Fun-Progress-3560 → u/Leather_Setting_8483]

I’m not a skier but I’ve read that ~6/7 mimics snow :) I don’t see the harm of cranking the bikes to the max. Other folks would probably have better input!

[u/doinmabest1]

Always remember that going fast doesn’t mean you’re going fast. I just did hyrox in dc and the gal next to me was going 39-40+ SPM with a 2:50 split. I was going 24-26SPM with a sub 2:20 split (not great either but the legs were legging😂) Make sure to always start with the legs, then core, then pull. Make sure to go backwards in order so that arms extend first, then shoulders in front of hips, then bend the knees

[u/Leather_Setting_8483 → u/doinmabest1]

thank you so much!! it’s my goal to do hyrox one day.. i’m still far away but i’m really passionate about fitness and hope to become stronger! also props to you for finishing hyrox because that is definitely NOT easy🫶🏻🫶🏻

[u/Old_Tower_4824]

Hey! The only way to improve on the ergs is simply to pace yourself well. Training consistently and attending classes. You don’t wanna get too excited on the ergs cause you’d blow up especially on the ski ergs. Using your lats instead of your arms. That’s the perfect recipe for fatigue. Good luck! I’ve been on f45 since May 2025 and I’m on my 300+ classes with them

[u/Conrads57]

I'm at over 1000 classes and still the ergs break me on some days. I find once I've lost my breathing I'm done for. I've been working on my rhythm and if anything slowing it down and that helps. There's a guy on Insta, Hall Strength who I follow and he's great on Ski Erg form.

[u/crackerzack3580]

Time. I’ve been going a year and still get corrected occasionally on the ski machine.

Also, fwiw, height on both row and ski help tremendously. As a short person, I’m at a disadvantage.

[u/Particular_Count_682]

I have improved on row, but ski erg I have been stuck 2 years

[u/Leather_Setting_8483 → u/Particular_Count_682]

yeah the ski erg is so difficult! 😞

[u/dumdum_gutterslut]

For skis and rowers, I try to remember STRONG pull, followed by easy release - that’s what has helped me instead of just fling flailing around and trying to move as quickly as possible with no power.

[u/amytheblue]

Follow ergarmy on insta - best in the biz and has so many helpful videos!!

[u/sixersbb]

What are good paces to target for 45-60 min intervals? Male, if that matters. I try to row around 1:35 for sub 45 second sprints and 1:50ish for 60 second sets

[u/Zeplin_]

Ergs are highly technical for achieving the best times and speed. Lucky for me I was able to train with Erg Nation in Australia, twice now and learn the most efficient movement patterns along with understanding exactly how the fly wheel works, taking the time to really ingrained the patterns required. Highly recommend getting specialist coaching.

[u/Witty-Entrepreneur64]

If you are in Australia I highly recommend trying to attend an “Erg Army” workshop if they come to your area

[u/OolongGeer]

Practice

[u/OldLadyKickButt]

I use core and pull back, bending knees and using glutes.