The Concept2 StrengthErg offers a variety of training plans to help you achieve your fitness goals—whether you're focused on building strength, increasing endurance, or improving overall conditioning.
🔒 Please read our liability disclaimer before starting any training plan.
Getting Started
Here is a link to our Training Plans: StrengthErg Training Plans
✅ Benchmark Your Performance
Before beginning any StrengthErg training plan, we recommend benchmarking your current performance. This helps you track progress over time and adjust your training effectively.
✅ Learn the Basics
Start with our Introduction to the StrengthErg plan to:
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Understand how the StrengthErg works
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Practice proper form
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Build foundational strength and confidence
🏋️♂️ Available Training Plans
💪 Building Strength
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Focus: Maximize muscular strength
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How: Increase damper settings, lower rep ranges
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Goal: Stimulate hypertrophy and power output
🔁 Building Endurance
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Focus: Improve muscular endurance
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How: Increase repetitions, reduce rest time, lower damper settings
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Goal: Train stamina and muscle control
🔄 General Conditioning
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Focus: Enhance overall fitness
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How: Use a balanced mix of strength and endurance workouts
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Goal: Improve muscular control, cardiovascular health, and functional strength
📌 Summary Table
| Plan Name | Goal | Key Focus |
|---|---|---|
| Intro to StrengthErg | Foundation & form | Technique, safety, confidence |
| Building Strength | Strength & power | High damper, low reps |
| Building Endurance | Stamina & control | Low damper, high reps, less rest |
| General Conditioning | All-around fitness | Balanced strength + endurance |