Anaerobic training equipment includes rowers, air bikes, ski ergs, sleds, free weights, and plyo boxes — what makes the work anaerobic is short, maximal effort with real recovery, not the machine itself.
Twenty minutes at the same pace is not — even on the same machine, with the same monitor. That distinction decides which gear earns a spot in your gym and how you should actually use it, and it’s the difference between a $990 Concept2 RowErg that builds power and one that quietly becomes a cardio machine. The sections below cover the commercial ergs spec by spec, then the free-weight, sled, and plyo equipment that round out a power session.
Which Ergometers Count As Anaerobic Equipment?
Rowing ergs, air-resistance bikes, and ski ergs all count, because each lets you hit maximal output for 5 to 30 seconds and then recover completely. All three run on air resistance: the harder you pull or pedal, the more resistance the flywheel gives you, which is exactly the feedback loop short intervals need.
Concept2 builds the most common commercial examples and publishes full specs for each. The RowErg uses a PM5 Performance Monitor, a nickel-plated steel chain, and an aluminum frame. Rowers with a 38-inch inseam or longer may need the extra-long monorail.
- Standard saddle range is roughly 30.75–41 inches, with an optional low seat for shorter riders.
How Do You Set Up And Use Each Machine?
Set the machine to your body before you load it, then drive hard for seconds, not minutes. Setup errors cause most of the aches people blame on the equipment.
On the RowErg, start the damper around 3–5. Sit with your shins roughly vertical and your back neutral. Drive with the legs first, then open the hips, then pull the handle toward your lower ribs. Return in reverse: arms out, torso hinged forward, knees bend last. Pull straight with both hands — no twisting, no one-armed rows — and never let the handle fly back uncontrolled; park it in the chain guide or handle hooks. Keep the machine on a level surface, and keep fingers, pets, and loose clothing clear of the seat rollers.
On the BikeErg, raise the saddle until your knee stays slightly bent at the bottom of the stroke. Pick a damper setting that matches the resistance you want, then run short near-maximal intervals with full or partial recovery. If resistance is so high that your cadence collapses, your hips rock, or your knees complain, back it off.
On the SkiErg, stand tall, brace your trunk, hinge slightly, and drive the handles down with your trunk and arms. Let them return under control instead of snapping up. SkiErg work adapts well for athletes with lower-body limits, though any medical restriction still governs what you do.
Specs and prices change, so check the current listings before you commit; our tested anaerobic equipment roundup compares the machines worth buying.
| Machine | Key Spec | List Price |
|---|---|---|
| RowErg, standard legs | 57 lb, 500 lb user limit, 14-in seat | $990 |
| RowErg, tall legs | 68 lb, 20-in seat height | $1,155 |
| BikeErg | 68 lb, 350 lb user limit, 170-mm crank | $1,100 |
| SkiErg | 41 lb, wall-mount or floor stand | $850 |
| Barbells and dumbbells | Load for clean, technically sound reps | Varies |
| Sled or prowler | Short, high-output pushes and pulls | Varies |
| Plyometric box | Height that allows a controlled landing | Varies |
What Do Free Weights, Sleds, And Boxes Add?
Free weights, cable machines, sleds, medicine balls, and plyo boxes add the loaded and explosive side that ergs can’t cover. Each one has a specific job in a power session, and each has a specific way to go wrong.
- Barbells, dumbbells, kettlebells — squats, deadlifts, presses, swings, and Olympic derivatives. Use loads that let you finish every rep with correct form, secure the collars, and use a spotter or safety arms on heavy squats and presses.
- Machines and cables — guided resistance for presses, rows, pulldowns, and leg presses. Set seat and pad positions before loading, and don’t lock joints hard or swing the weight up.
- Sleds and prowlers — short, hard pushes or pulls on a surface rated for the sled. Lean forward with a neutral spine and leave stopping room. Too much load turns a sprint into slow grinding.
- Medicine and slam balls — throws, slams, and rotational work. Confirm the ball is built for impact and that your floor, wall, and ceiling can take repeated hits.
- Plyo boxes — jumps and step-ups. Pick a height you can land quietly from, knees tracking over the feet, and step down once fatigue makes jumping risky.
- Sprint and curved treadmills — short maximal running intervals. Start controlled, run hand-free only when it’s safe, and use the emergency stop. Skip sprinting while a lower-limb injury is unresolved.
How Should You Structure The Work?
Match the interval length to the energy system you want, then recover hard enough to repeat quality. The usual split is 5–30-second maximal efforts with long recovery for power, and roughly 20–120 seconds of hard work with incomplete recovery for glycolytic conditioning. Exact work-to-rest ratios follow the machine, your training age, and your goal.
The most common mistake is treating every session as a grind — pacing intervals instead of sprinting them, then wondering why power never moves.
FAQs
Is A Rowing Machine Aerobic Or Anaerobic?
It’s both, depending on how you row it. Long steady pieces use the aerobic system. Short maximal efforts of 5 to 30 seconds with full recovery are anaerobic, and that’s where the RowErg earns its place in a power session.
Do I Need Commercial Equipment To Train Anaerobically?
No. Sprints, heavy barbell lifts, kettlebell swings, sled pushes, and box jumps all qualify. You need a way to work near-maximally for seconds and then rest fully. A $990 rower is a convenience, not a requirement.
How Long Should Anaerobic Intervals Last?
Most power work sits in the 5–30 second range with long rest, while glycolytic conditioning runs about 20–120 seconds with incomplete recovery. Fifteen-second efforts with two to three minutes of rest are a solid starting point for most lifters and rowers.