Interval Intensity

Intensity: Based on pace (+/- seconds)

Many athletes and coaches establish a target pace or wattage for intervals based on a previous workout, also called benchmarks on ErgZone.

These benchmarks are the average time on a distance workout, such as 1k, 2k, and 5k for rowing and skiing and 2k, 4k, and 10k for cycling.

This approach allows for the customization of workouts to suit the athlete's abilities.

Example of use:

Workout calls for pace of 2k+10.

If an athlete's 2k row time is 8 minutes, their average pace per 500m (/500) is 2 minutes.

When the interval calls for a pace of 2k + 10, the athlete should row at an average pace of 2:10.

Here is how you can set up such a scenario:

1. Toggle Intensity to enable it.

   

2. Select one benchmark from the list.

   A list of available benchmarks can be found here.

   
   

3. Type the seconds; in this example, it is "+10".

   The value can be positive (+) or negative (-).

   

The ErgZone app calculates and displays a pace/watts while you create the interval based on the benchmark set on your profile. However, each athlete will see the number based on their benchmarks.

Here is the complete list of benchmarks on ErgZone:

How is it used?

During the workout, ErgZone calculates the pace and displays an indicator to notify the athlete when they are above or below it.

This functionality helps athletes focus on their work instead of having to remember their targets.

For example, in the image below, the athlete was 2 watts above on the first interval, 1 watts above on the second interval, and 3 watts above on the third interval.

Intensity Based on a previous interval

ErgZone also allows users to set interval paces based on a previous interval on that same workout; it will dynamically adjust the pace as the workout progresses.

This is a useful tool because it sets the workout targets based on how the athlete performs the workout on that day instead of something set in the past.

Example of use:

Imagine setting a workout where you want to be 1 second fast at each interval.

Workout:

4 x 1 minute

Minute 1: Set a hard pace

Minute 2: Go 1 second faster than interval 1

Minute 3: Go 1 second faster than interval 2

Minute 4: Go 1 second faster than interval 3

Here is how you can set up such a scenario:

1. Toggle Intensity to enable it.

   

2. Select the option "interval" from the list.

   

3. Tap and select which interval the target should be based on.

   

4. Tap and select pace (or power)

5. Type the seconds; in this example, it is "-1.0".

   The value can be positive (+) or negative (-).

6. Repeat changing which interval you select on item 3.

   
   

When you add all the intervals, the workout will look similar to the image below.

Note the intensity is not set for interval 1, and the subsequent intervals are set as Int(number) -1s, where (number) is the interval number to be used.

Intensity Based on Power, FTP, or SPI

This article will describe how to set up intervals based on Power%, FTP%, and SPI%, which are features available to ErgZone+ members. 

To learn how to set workout intervals/splits based on pace /500m (rowErg, skiErg) or /1000m (bikeErg), for example 2k+10 seconds, click here.

Interval Intensity

One of the things that makes the ErgZone app so popular is how much time an athlete can save by having it (the app) calculate target intensity based on a benchmark.

Along with being able to set up intervals with a target pace calculated based on seconds from an average pace, for example, 2k+10 seconds, ErgZone+ members can set intensity based:

Power (watts%)

Let's say you want to create an interval with an intensity of 100% of the 2k power. 

Here are the steps:

1. Click on the "Intensity" toggle to enable it

2. 

   Click on the benchmark to expand.

   

3. Select the distance; for this example, select 2k
4. Select "power."

5. Type or use the slider to set 50

   

Note: The app will display the pace and watts while you create the interval based on your benchmark. 

In this example, "2:20.1 - 202 watts". If others also use this workout, the app will calculate the suggested pace based on their benchmark. 

You can set your Benchmark times in the Settings screen inside the ErgZone app. Learn how to do it here.

Functional Threshold Power (FTP)

ErgZone can calculate the suggested pace/watts for each interval based on FTP percentage.

For example, let's say we want to set an interval at 50%. Here is how:

1. Click on the "Intensity" toggle to enable it

2. 

   Click on the benchmark to expand.

3. Select "FTP."

   

4. Type or use the slider to set "50."

   

The workout will look like this:

You can set your FTP in the Settings screen inside the ErgZone app. Learn how to do it here.

For an athlete with FTP set as 200, ErgZone will calculate the target watts as follows:

Stroke Power Index (SPI)

SPI = Watts/SPM or Wattage divided by the number of strokes per minute.

This is an effective measuring the power PER STROKE.

If SPI is something you use during your training, you now can set interval intensities based on its percentage. 

You can set your SPI in the Settings screen inside the ErgZone app. Learn how to do it here

In this example, we will assume the athlete has set SPI is set as 7 and want to set an interval intensity to 75% at 20SPM. 

1. Click on the "Intensity" toggle to enable it

2. 

   Click on the benchmark to expand.

3. Select "SPI."
4. Type or use the slider to set "75."

And ErgZone will calculate the suggested pace/wattage for the interval.