What Is an EMOM Workout?

An EMOM workout means you perform a set amount of work at the start of every minute.

 

When you finish, you rest for the remaining time before the next minute begins.

This creates built-in recovery, clear pacing, and a highly structured workout.

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Important Note for BikeErg Users

👉 If you perform these workouts on the Concept2 BikeErg, double all distances.

This keeps the workload comparable to the RowErg and SkiErg.

Calorie-based workouts stay the same on all machines.

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5 Free EMOM Workouts (Row, Ski & Bike)

Adjust distances or calories so you finish each minute with a short rest.

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1. 200m EMOM for 20 Minutes

Total: 4000m

(BikeErg: 400m per minute / 8000m total)

Steady, simple, and perfect for endurance.

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2. Alternating Distance EMOM for 24 Minutes

• Even minutes: 180m

• Odd minutes: 220m

Total: 4800m

(BikeErg: 360m / 440m – 9600m total)

Great for pace control and rhythm.

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3. Ascending Distance EMOM – 5 Rounds

170m → 190m → 210m → 230m → 250m

Total: 5250m

(BikeErg: 340m → 500m – 10,500m total)

Progressive and mentally engaging.

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4. Calories EMOM for 15 Minutes

15 calories every minute

Total: 225 calories

Simple, intense conditioning.

✔ Same on RowErg, SkiErg, and BikeErg.

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5. Ascending Calories EMOM – 4 Rounds

12 → 14 → 16 → 18 calories

Total: 240 calories

Structured intensity that builds each round.

✔ Same on all machines.

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Want More EMOM Workouts?

If you enjoy EMOM workouts and want more structured EMOM training for Concept2 machines, you can find more workouts here:

👉 Check out our EMOM collection for Row, Bile and Ski - CLICK HERE

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Final Takeaway

EMOM workouts are efficient, motivating, and perfect for Concept2 RowErg, SkiErg, and BikeErg.

They make longer workouts feel shorter — while still delivering high training volume.