Stay on Pace: Interval Targets That Adapt

Dynamic Intensity is a feature in ErgZone that allows workouts to adjust as the athlete goes. Instead of having all targets locked in before you start, this feature uses the athlete's performance during the workout to set the pace or power for upcoming intervals.

This is used in workouts when it’s more effective to base targets on how the athlete is actually performing—rather than sticking to a pace or power set before the workout begins.

What it does

When Dynamic Intensity is set in a workout, pace or power targets aren’t fixed in advance. Instead, ErgZone calculates the target for each interval using the pace or power from a previous segment (interval or split) of the workout.

This means the workout reacts in real time.

How it works

To use Dynamic Intensity when building a workout in ErgZone, follow these steps:

1. For the interval, enable intensity for the interval or split

2. Under Intensity section, choose the “Interval” option

   You’ll be prompted to:

   • Select which previous interval or split the target should reference
   • Choose whether the new target should be calculated based on Pace (± time) or Power (% of previous effort)

Once you’ve selected the reference interval and the type of adjustment (pace ± time or power %), ErgZone will display the target as a calculated rule, such as:

• Pace: -2.0 seconds from Interval 1
• Power: 95% of watts from Split 2

This lets you clearly see how the intensity will be determined—not by a fixed number, but by a formula tied to the athlete's performance.

In the workout screenshot below, each interval will show the adjustment to the pace by -2s per split based on the previous interval.

The actual pace or wattage target will only be calculated during the workout, once the reference interval has been completed.

Why it’s helpful

Setting fixed targets is useful—but they don’t always match how the body feels on a given day. Some days you’re stronger, other days you’re recovering.

Dynamic Intensity helps your workout adapt to your actual performance instead of relying on a pace or power chosen before you even start. This can lead to smarter training decisions, especially when:

• You want to negative split or progressively increase effort
• You’re returning to training and are unsure of your current pace
• You’re learning to manage your energy across longer sessions
• You want your training to reflect how you feel today, not just what’s on paper

It’s not used in every workout, but when it is, it creates a more flexible, responsive training experience that meets you where you are.