Concept2 BikeErg, SkiErg and RowErg – what's best for a RUNNER?

András Gáll

Runners Usually Aim for Two Things: Increasing Endurance and Preventing Injuries

As training methods have evolved, the role of cross-training has also become more valued. The Concept2 machines – the BikeErg, SkiErg, and RowErg – serve exactly this purpose: they reduce joint impact in different ways while providing significant cardiovascular load and effectively training the muscle groups needed for running.

From a runner’s perspective, all three devices offer tremendous value, yet each contributes differently to overall performance. Let’s take a closer look at what they offer and how they can help.

BikeErg – The Closest “Running-Like” Feeling for Runners

1. High Heart Rate, Controlled Joint Load

Running places significant stress on the knees, ankles, and hips. With the BikeErg, you can achieve the same cardio benefit while practically eliminating impact. This is invaluable for runners returning from injury.

2. Easily Adjustable Intensity

The ergometer’s air resistance reacts quickly to your effort. Higher cadence, greater power, and intense intervals mimic the anaerobic phases of running very well.

3. Strengthens Quads and Glutes – Major Running Benefit

While running primarily stresses the quads and glutes, the BikeErg emphasizes these muscles even more, in a very stable range of motion. This can result in faster, stronger, more explosive strides.

Summary for Runners

The BikeErg is ideal if you want long endurance sessions or intense intervals while still giving your legs a workout with minimal injury risk.

SkiErg – The Runner’s Hidden Weapon for Endurance

1. Full Body, but Different

The SkiErg is unique because it works the core, back, arms, and stabilizing muscles in ways running cannot. At the same time, the lower body is still engaged: hip flexion, slight knee bend, and rhythmic explosive pulling all involve the glutes and hamstrings.

2. Brutal Cardio, Minimal Impact

The SkiErg is one of the best high-intensity machines. Short, intense segments (e.g., 30s easy – 30s hard, 40s hard – 20s easy) work both the lungs and upper body. For runners, this is important because it increases VO₂max and the anaerobic threshold without overloading the legs in the usual running pattern.

3. Strong Core = Faster Running

The SkiErg demands continuous, rhythmic core work. This is often neglected in runners, yet a stable core translates into faster, more efficient running.

Summary for Runners

If you want to significantly improve endurance while sparing your legs, the SkiErg is one of the best choices. And yes, the lower body still works, just with a different type of load.

RowErg – The Most Comprehensive Endurance and Strength-Endurance Tool for Runners

1. Engages the Most Muscle Mass

The RowErg starts with the legs: push with your legs, extend your torso, then pull with your arms – a full-body movement. For runners, the leg drive phase is particularly useful, targeting the quads and glutes.

2. Steadily Builds the Aerobic Base

Long rowing sessions are excellent for developing the aerobic zone (zone 2), which is essential for any runner wanting to improve endurance without running excessive kilometers.

3. Core and Back Strength Prevent Running Injuries

A strong core and back reduce lower back pain, hip instability, and overload caused by poor posture. RowErg is unbeatable in this regard.

4. Technical Learning Curve

Proper rowing technique can be challenging at first, but once mastered, it becomes an extremely effective tool. For runners, this is sometimes the biggest hurdle – but it’s worth the investment.

Summary

If you want a machine that builds strength, breathing capacity, and endurance simultaneously, the RowErg excels in all three areas.

Which One Should a Runner Choose?

In reality, all three machines are perfect cross-training tools for runners – they just offer different benefits.

BikeErg – for running-like load, ideal for intense intervals and strengthening the legs while sparing the joints.

SkiErg – for maximum cardio with minimal leg load. Brutal upper body + core training, great for VO₂max development, while still giving the legs some work with less strain.

RowErg – for full-body strength and endurance. Engages the most muscle groups, builds an excellent aerobic base, and strengthens the back and core.

Final Thought: Runners Shouldn’t Just Run

Modern running training is more than just accumulating kilometers. Through cross-training:

• endurance improves more efficiently,
• strength and stability increase,
• injury risk decreases,
• recovery is faster,
• training becomes more varied.

Concept2’s three machines all lead to the same goal: a stronger, healthier, faster runner.

If possible, incorporate at least one of them regularly into your training – your legs and lungs will thank you.