Settings: Benchmarks
ErgZone allows users and coaches to specify an interval target pace or watts for workout intervals.
Those numbers are individually calculated based on the Benchmarks athletes set on their profile in the ErgZone app.
You can visit the Interval Intensity article to learn how ErgZone uses those benchmarks.
Currently, ErgZone stores the following benchmarks:
| Row & Ski Workouts | Bike Workouts |
| 500m | 1k |
| 1k | 2k |
| 2k | 4k |
| 5k | 10k |
| 6k | 12k |
| Functional Threshold Power (FTP) | Functional Threshold Power (FTP) |
| Stroke Power Index (SPI) | Stroke Power Index (SPI) |
| Maximum Power (Watts) | Maximum Power (Watts) |
Update Your Benchmarks
To update your benchmarks, follow the steps:
- Open the ErgZone app
- Go to Settings (gear icon on the top left).
- Scroll down to the "Benchmarks" section.
- Select an sport: Row, Ski, or Bike.
- Provide the data for each benchmark.
Note: When providing the distance benchmarks, specify the total time (not splits time), including decimals; if it is not present, the system will assume it is zero (0).
For example, 18:00 will be set as 18:00.1.
FTP (Functional Threshold Power)
An FTP (Functional Threshold Power) test is a method used by cyclists and triathletes to determine the highest average power output they can sustain over a given period, typically 20 minutes.
FTP Calculation:
The average power output for the 20 minutes is calculated, and then a 95% multiplier is applied to estimate your FTP.
For example, if your average power for the 20 minutes is 250 watts, your FTP set would be 250 × 0.95 = 237.5 watts.
Stroke Power Index (SPI)
SPI stands for Stroke Power Index. It’s a performance metric that assesses an athlete's efficiency and power output during rowing. SPI combines the force applied during each stroke with the rower's stroke rate to help determine the quality of the rowing performance.
What is Stroke Power Index (SPI) in Rowing?
SPI is a measure of the power generated by a rower relative to their stroke rate, and it helps gauge how efficiently a rower is applying force to the water. It’s commonly used by rowers, coaches, and rowing machines (like the Concept2 rowing machines) to assess and monitor rowing efficiency.
The formula for SPI is generally calculated as:
Where:
- Power Output (watts) is the power the rower produces.
- Stroke Rate is the number of strokes per minute (SPM).
What Does SPI Tell You?
- Higher SPI values suggest that the rower produces more power per stroke while maintaining a lower stroke rate, generally indicating better efficiency. This is often the goal in rowing: producing more power while maintaining a sustainable stroke rate over a longer distance or time.
- Lower SPI values suggest that the rower might be working harder to achieve a certain stroke rate, meaning the power output isn’t efficient. This might point to a rower who is overexerting or not applying force effectively.
There are many ways to coaches calculates SPI.