Know Your Ergs: How to Use Cardio Machines Properly

Walk into most gyms and you’ll see the same thing: people working hard… but not always working effectively.

Rowers, ski ergs, assault bikes and curved runners all look simple. They’re not.

Used properly, they’re some of the most powerful tools for improving fitness, body composition, and long-term health. Used poorly, they just leave you tired.

At REVIVAL Personal Training in Hammersmith, we coach these machines every day, in both 1-1 personal training and Small Group Personal Training (SGPT), and the difference in results comes down to how you use them.

What is an erg machine?

“Erg” is short for ergometer — a machine that measures the work you produce.

That’s what makes them so effective.

They allow you to:

• Track effort objectively (watts, pace, calories)

• Repeat intervals accurately

• Progress week to week with clarity

  
  

Unlike random cardio, ergs give you feedback — and feedback drives results.

Why different ergs matter

Not all cardio machines are interchangeable.

Each erg stresses the body differently — which is exactly why we programme them strategically at REVIVAL.

Here’s how to actually use each one.

Row erg (rowing machine)

Best for: full-body aerobic power

Why we use it:

• Large muscle groups working together

• Strong emphasis on leg drive

• Easy to track pace and output

  
  

Coaching cue:“Drive with the legs first — hips and shoulders move together.”

Common mistakes:

• Pulling early with the arms

• Rushing the return

• Turning it into an upper body exercise

  
  

Most people in commercial gyms row backwards — arms first, legs second. That kills power output.

Ski erg

Best for: upper body + core conditioning (without heavy leg fatigue)

Why we use it:

• High output without frying the legs

• Very low impact

• Strong lat and core involvement

  
  

Coaching cue:“Imagine you’re slamming a medicine ball into the floor.”

Common mistakes:

• Bending arms too early

• Staying too upright

• Not using bodyweight and core

  
  

This is one of the best tools for conditioning alongside strength training days.

Echo / Assault bike

Best for: high-intensity intervals

Why we use it:

• Resistance increases as you push harder

• Extremely difficult to hide effort

• Rapid full-body fatigue

Coaching cue:“Drive with the legs first — arms follow, don’t lead.”

Common mistakes:

• Overusing shoulders

• Starting too hard and blowing up

• No pacing strategy

  
  

If it feels brutal, that’s exactly why it works.

Bike erg

Best for: aerobic endurance

Why we use it:

• Smooth resistance

• Easy to maintain consistent output

• Low joint stress

  
  

Coaching cue:“Smooth circles — no stomping.”

Common mistakes:

• Riding too heavy too early

• Grinding instead of spinning

• Poor posture on longer efforts

  
  

This is one of the best machines for building a strong engine without beating up your joints.

Curved treadmill (assault runner)

Best for: running conditioning and mechanics

Why we use it:

• Self-powered belt

• Encourages natural running form

• Instant feedback on effort

  
  

Coaching cue:“Let the belt move under you.”

Common mistakes:

• Overstriding

• Leaning too far forward

• Forcing speed instead of letting it build

  
  

It’s harder than a normal treadmill — but that’s the point.

How we programme ergs at REVIVAL

We don’t just throw these into sessions randomly.

Inside our SGPT classes in Hammersmith, ergs are used with purpose:

• Conditioning finishers after strength work

• Structured interval training

• Aerobic base development

• Hybrid sessions combining strength and conditioning

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In 1-1 personal training, we tailor them to:

• Fat loss

• Performance goals (Hyrox, endurance events)

• Injury management

  
  

The difference is structure. Most people just jump on and guess.

Which erg should you use?

It depends on your goal.

Fat loss and conditioning:

• Assault bike

• Row erg

Low impact fitness:

• Bike erg

• Ski erg

Running performance:

• Curved treadmill

All-round fitness:

• Combination of all four

  
  

At REVIVAL, we rotate them deliberately — because no single machine does everything.

Effort matters — but direction matters more

You can work hard on the wrong thing. Or you can work smart on the right thing and actually progress.

Most people training in gyms across Hammersmith, Chiswick, Shepherds Bush and Fulham are doing cardio without direction.

That’s where coaching changes everything.

Want to train properly?

If you want to:

• Improve your conditioning

• Learn proper technique

• Follow a structured programme

  
  

You can try it for yourself at REVIVAL Personal Training.

We offer:

• Small Group Personal Training (SGPT)

• 1-1 personal training

• Structured, coached sessions — not guesswork

  
  

Start with a trial and see the difference real coaching makes.