Interval Intensity

When creating a workout, ErgZone allows users to specify a target pace or watts for each interval, enabling them to control their training intensity with precision.

ErgZone can calculate those paces based on benchmarks such as 1k, 2k, and 5k for rowing and skiing and 2k, 4k, and 10k for cycling, FTP, Max Watts, or SPI tests.

Benefits

This matters because, when present, the ErgZone app automatically:

• Calculates the pace for each interval, thus saving athletes valuable time that would otherwise be spent on manual calculations.
• Displays an indicator to inform athletes whether they are on track, enabling them to concentrate on technique instead of remembering paces.

Pace Calculations available on ErgZone

Users can choose from different options as follows:

• Pace (+/-) seconds
• Power % (*)
• Previous interval (*)
• Functional Threshold Power (FTP) (*)
• Stroke Power Index (SPI) (*)
• Maximum Power (Watts) (*)

(*) ErgZone+ Membership required.

The screenshot below illustrates the target watts precalculated by the ErgZone app and the indicator that the intervals 1 through 4 were finished faster than the suggested wattage.

Intensity Based on Pace (+/- seconds)

Let's say an interval calls for pace of 2k+10.

This means the interval pace should be 10 seconds slower than the split time on a 2k test.

If an athlete's 2k row time is 8:00 minutes, their average pace per 500m (/500) is 2:00, and for this interval, the pace should be 2:10.

How to set it up?

Follow the steps when creating a workout interval:

1. Toggle the Intensity option.

   

   
   

2. Select the desired benchmark from the list. For this example, 2k:

   

   
   

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

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

   

4. Click "Done" when all the interval data has been provided.

Intensity Based on Power Percentage

Let's say an interval calls for the pace of 80% of the 2k pace.

If an athlete's 2k row time is 8:00 minutes, their average watts for that 2k test is 203w.

80% of 203w = 162w or 2:09.2 pace

How to set it up?

Follow the steps when creating a workout interval:

1. Toggle Intensity to enable it.

   

   
   

2. Select the desired benchmark from the list. For this example, 2k:

   

   
   

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

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

   

4. Click "Done" when all the interval data has been provided.

Intensity Based on a Previous Interval

Unlike intensity based on pace or power, this option allows for dynamic pacing based on how the athlete performs in the same workout. This means that the pace will go up or down as the athlete progresses in the workout.

Example of use

In the following workout, the goal is to be faster, at least 1 second per split, at each interval.

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

How to set it up

Follow the steps when creating a workout interval:

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.

   
   

The workout will look similar to the image below when you add all the intervals.

Intensity Based on Functional Threshold Power (FTP)

Let's say an interval calls for the pace of 50% of the FTP test.

If an athlete has 200 watts on the FTP test, then the target should be 100 watts.

How to set it up?

Follow the steps when creating a workout interval:

1. Toggle Intensity to enable it.

   

   
   
2. Select FTP

3. Type the power: 50%.

   

4. Click "Done" when all the interval data has been provided.

Stroke Power Index (SPI)

Some athletes and coaches like to use SPI to set interval intensity.

How to set it up?

Follow the steps when creating a workout interval:

1. Toggle Intensity to enable it.

   

   
   
2. Select SPI

3. Type the power, 50%.

   

4. Click "Done" when all the interval data has been provided.