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:

• 500m power %
• 1k power %
• 2k power %
• 5k power %
• FTP%
• SPI %

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 "SP."
4. Type or use the slider to set "75."

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