Ergometer training: Everything you need to know

Do you only ski in the mountains in winter? Rowing is only possible on the regatta course in summer? Are you kidding me? Are you serious when you say that! Have you ever heard of ergometers? If not, then this story is for you. We'll tell you what ergometer training is and why it's so important. Rower Mandy Reppner will also present you with an individual training plan – for beginners and advanced users. Also in this story: How to choose the right ergometer and integrate it into your training plan. Are you interested in exploring new avenues when it comes to sports? Then read on quickly!

What is an ergometer actually?

Ergometers are devices with which you can train certain sports on one device - such as the rowing ergometer and the ski ergometer. To put it a little more technically: These are devices that precisely measure the work carried out in sports. The intensity can be adjusted precisely, down to the watt. Your muscles, especially the leg muscles, are particularly trained. But endurance training is also particularly suitable for losing a few kilos .

For Mandy Reppner, ergometer training is the perfect mix of strength and endurance sports.

Regular ergometer training – insights from top athlete Mandy Reppner

We asked a real expert how you can integrate ergometers into your training . The 34-year-old competitive athlete Mandy has been rowing for 22 years and has won numerous medals and championships. From gold medals at the Junior World Championships to numerous German championship titles: Mandy knows how it's done. And now shares her knowledge with us.

For Mandy, ergometer training is an important part of her training plan. Especially in the cold season. For the exceptional rower, ergometer training mainly takes place in winter. “It serves to be able to lay the foundations for the season despite the ice and snow. That means doing long endurance sessions of 15-20 km, but also riding intervals to prepare for the season.” So ergometers are only for professionals? On the contrary: even beginners and advanced users can sensibly include ergometers in their training plan. More on that later.

This is what Mandy's ergometer training plan looks like

 

Although Mandy works full time and also volunteers in sports, she trains at least 1-2 hours every day. The weather determines the training of the competitive athlete:

"In the summer, of course, we train as much as possible on the water. In the winter, it always depends on the weather conditions. If they're good, we go out on the water on Tuesday and Thursday mornings, otherwise we go on the rowing ergometer."

In addition, Mandy has to complete various test procedures on the ergometer in winter. This way she can determine her performance level and then adapt her training plans accordingly.

What is the use of an ergometer and who is the training suitable for?

 

If you got the impression that ergometer training is only for competitive athletes, then let yourself be convinced of the opposite. Mandy told us: “What is important for both competitive athletes and amateur athletes, including myself, is a balanced training of endurance and strength”. The training is suitable for recreational sports, competitive sports but also for rehabilitation purposes and can be designed completely individually - through resistance level settings that are computer-controlled and the infinitely variable adjustment of wattages.

Which muscles are trained by ergometers?

Mandy explains that, especially when rowing - whether in the water or on the rowing ergometer, all the main muscle groups are trained:

 

“With just one sport you have an all-rounder, so to speak. Rowing trains the shoulder muscles, arm muscles, back muscles, abdominal muscles, buttocks muscles and leg muscles.”

This strain on the whole body means an effective workout that also burns an above-average number of calories.” The competitive athlete describes ergometer rowing as “ strength and endurance training ” .

By the way: Without proteins there is no muscle building or muscle maintenance ¹ . That's why you can take a look at our Smart** protein powders and other protein products . Your muscles will thank you after a long ergometer session.

Losing weight effectively with an ergometer: Is that possible?

Mandy says: “Absolutely, yes!” It is particularly suitable for people who suffer from overweight. When training on an ergometer, the joints are put under less strain than, for example, when jogging. At the same time, the whole body is trained. And there is also a clear advantage that Mandy clearly states: “Just a few minutes offer an effective workout” and therefore a “whole body workout”. Because “more muscles burn more fat and increase the basal metabolic rate, both during exercise and at rest.”

Your training plan with an ergometer: Recommendations from Mandy Reppner

 

Are you now wondering what your training plan for ergometer training could look like? How long and how often should you train on an ergometer? Mandy gives you tips on how you can train with an ergometer as a hobby athlete.

It is important that you know at the beginning what goals you are pursuing . Are you a beginner or an advanced user?

In Mandy’s opinion, it is important to “incorporate regeneration phases” . There should also be “easy weeks” as well as “stress weeks” . Because: “Muscles always need new stimuli in order to develop further”.

Mandy also advises never “blindly” getting on a rowing ergometer. Have a trainer at your gym explain the technique to you. “Basically, the execution is usually 50% correct because the system dictates a movement, but there are details such as leg kicks or resistance that need to be taken into account.”

Here you will find Mandy's recommendations for balanced training with the integrated use of ergometers. This is what your training plan could look like. Just try it!

• Mon: 45-60 min ergometer rowing with different intervals
• The: 30-60 min strength training + 15 min stretching/yoga
• Wed: Free
• Thu: 45 min ergometer rowing with short intervals + 20 min stretching/yoga
• Fri: 30 min physical strength
• Sat: 60 min ergometer rowing WITHOUT strain – “long distance” endurance / or running
• Like this: Free

And for the right supply of carbohydrates in between during your training, just try out the practical Energy* Gums from Dextro . The fruit gummies are delicious, vegan and free of artificial sweeteners and colors.

5 tips from world rowing champion Mandy on how to choose the right ergometer

Are you now interested in ergometer training on the rowing machine? Mandy tells you how to choose the right rowing ergometer for you, what you need to pay attention to and which one is her top favorite.

For rower Mandy, there is no better ergometer than a mechanical rowing machine. The athlete sits on the device and performs a rowing movement. These ergometers are also very popular among Crossfitters and are used for the Hyrox competition. Mandy’s favorites also include a “dynamic rowing ergometer that is completely movable”. These biomechanical rowing machines are suitable for anyone who rows for performance purposes.

Tip #1:

Ergonomics : Many low-budget variants do not have good ergonomics. When rolling forward, the handle is guided downwards, which causes the upper body to automatically duck down. Handles and seats are uncomfortable and the footrests are not firmly mounted or are not adjustable.

Tip #2:

Resistance systems such as air, water, magnet, or magnet combination. Water resistance is not recommended as it is not evenly distributed over the entire stroke. The air resistance can be adjusted precisely and has consistent resistance at all times during the stroke.

Tip #3:

Training computer: Important are the displays of the total time, rowing strokes per minute, time, distance and calories. With better rowing machines, different intervals and the connection with pulse belts can also be set.

Tip #4:

Height and body weight: Inferior rowing machines have a running rail that is too short, which is why people with a height of 1.80 m or more cannot straighten their legs because they already hit the back. This means that the complete movement sequence is not guaranteed.

 

Tip #5:

 

Storage: Many devices cannot be folded or taken apart quickly and therefore usually take up unnecessary space. A rowing ergometer that can be divided into two with one movement and easily stored in a corner is ideal.

Mandy's general tip when purchasing an ergometer: " It's better to save for another 2 months and buy a higher quality device."

 

Ergometer or cross trainer: which is better for your training?

Mandy recommends “a varied workout” . For them there is not “just one or the other”. If you generally want to train a little more, you can definitely incorporate ergometers and cross trainers into your training: “A relaxed session on the home trainer, such as a cross trainer or treadmill, can always be incorporated as a filling unit” . However, if you are training for something specific, such as a Hyrox competition, Mandy recommends training on the rowing ergometer.

 

Ergometer training: The must for a Hyrox competition

Have ergometers piqued your interest? Then make a contest out of it!

Do you know the Hyrox competition? The aim is to complete 1000 meters as quickly as possible on the rowing ergometer and the ski ergometer, among other things. Mandy believes that no training device is as authentic as the rowing ergometer: “It is an incredible and incomparable combination of strength and endurance.” And “if you have the right technique, you can compensate for strength deficits. So even lighter and smaller people can excel here.”

Now do you want to prepare for the Hyrox competition? Or are you starting general ergometer training now? Then the ENERGY* BAR 12 mix package is the right one for you. For the optimal supply of nutrients for your next training or competition.

* contains carbohydrates

** smart mix with a high protein content, no added sugar (naturally contains sugar).

¹ Proteins contribute to increasing and maintaining muscle mass.

A varied, balanced diet and a healthy lifestyle are important

Photo credits

Instagram: Mandy #schneechen88