Tips to Increase Your Endurance with Concept2

The cold winter months are approaching and now is a great time to build up your base, increase your volume, and work towards a new distance or endurance goal. The 2025 Holiday Challenge is also right around the corner, making it a great time to dedicate some solid time on your Erg. Use these tips to help you increase your cardiovascular fitness and stamina – whether it’s to go after a new 5k PR, training for HYROX, or to stay sane during the busy holiday season.  

Gradually Increase Your Volume
Gradually increase your total training volume over time, measured in either meters or minutes. As a general guideline, aim to raise your weekly volume by no more than 10–20%, though the ideal rate depends on your current fitness level and typical workload. For instance, if you normally train several hours per week but are returning from a short two-week break, it’s fine to resume your usual training load more quickly before beginning to increase volume further. Use ErgData to monitor and track your progress over time. 

Pace Yourself
When increasing your training volume, it’s important to complete those additional meters at a conservative pace. Avoid raising both volume and intensity at the same time—doing so can quickly lead to overtraining or injury. Keep your hard days truly hard, and your easy days genuinely easy. Most of your easy sessions should fall within Zone 2 of your heart rate training zones, where you should be able to maintain a comfortable, conversational pace. 

Track Your Progress, Stay Motivated
When increasing your training volume, it’s essential to log and track your progress consistently. Use ErgData to seamlessly upload all your workouts to the online logbook, allowing you to easily view your weekly, monthly, and seasonal summaries of total meters. Use features like the Real Time Loop, Workout of the Day (WOD), and rankings to stay motivated as well. It’s also helpful to repeat specific benchmark workouts—such as 5 x 1000m or 2 x 10 minutes—to monitor improvement over time. Track how your pace improves, your rest periods shorten, or your perceived effort decreases as your fitness builds. 

Fuel For Performance
As you increase your training volume, it’s equally important to fuel your body to match your workload. Regardless of your weight loss or performance goals, focus on eating well-balanced meals that include carbohydrates, proteins, and healthy fats. The classic racecar analogy still applies—your body is the racecar, and quality nutrition is the fuel that keeps your engine running efficiently. The better the fuel, the better the performance. And don’t forget the essentials: plenty of fruit and vegetables, and consistent hydration throughout the day. 

Check the Technique and Fit
As you increase your training volume on the RowErg, SkiErg, or BikeErg, it’s easy for technique to slip. Prioritize maintaining solid form to prevent injury and maximize efficiency on each machine. Check out our technique tips and videos for the RowErg and SkiErg, and make sure your BikeErg is properly fitted to you for optimal comfort and performance. 

Stick to a Plan
Following a structured training plan not only guides you on what to do and how much to train each day but also keeps you focused and consistent—preventing the common pitfalls of doing too much, too little, or constantly changing direction. Explore our wide range of training plans in the Training section to find one that meets your goals. 

Building endurance takes time, commitment, and a gradual increase in training volume. With the 2025 Holiday Challenge just around the corner, it is a great opportunity to log consistent meters and see steady progress. Use these tips to strengthen your cardiovascular fitness and stamina—whether you’re preparing for a long weekend BikeErg, tackling a marathon row, or simply looking to boost your energy and focus through the holiday season, we hope these tips help you on your journey!