Time Cap & AMRAP (Erg Workouts)

ErgZone provides two essential tools for managing the duration and volume of your Erg workouts: Time Cap and AMRAP. These features are designed to simplify workout creation and ensure your session ends exactly when you want it to.

Time Cap

A Time Cap is a hard limit set on the total duration of a workout. It can be added to any Erg session, with or without the AMRAP feature enabled.

• Hard Stop: Once the Time Cap is reached, the ErgZone app will stop the workout.
• Hardware Integration:
  • Concept2 (C2) Machines: The app will actively stop the workout on the PM5 monitor.
  • Other Machines: For non-C2 machines, the app will stop the session and recording within the ErgZone interface.
• Standalone Use: You can use a Time Cap to ensure a specific interval set (like a 5k or 10k) doesn't exceed your available training time. If you finish the work early, the workout ends normally; if you hit the cap first, the app terminates the session.

AMRAP (As Many Rounds As Possible)

The AMRAP feature is a specialized creation tool that becomes available once a Time Cap is set. It is built to facilitate the setup of high-volume or circuit-style workouts.

Facilitating Workout Creation

Instead of forcing the creator to manually hit "duplicate" dozens of times to fill a session, AMRAP automates the process:

• Instant Setup: You only need to program one "base round" (the specific sequence of work/rest intervals).
• Automatic Duplication: When you toggle AMRAP ON, the app automatically duplicates that base round during the setup phase to fill the entire duration of your Time Cap.
• Efficiency: It removes the manual labor and math involved in figuring out how many rounds of a circuit fit into a 20-minute window.
• Smart Termination: The app ensures the workout stops exactly at the cap, even if you are in the middle of a duplicated interval.

How to Set Up Your Workout

1. Enable Time Cap: In the workout editor, toggle the Time Cap option to ON.
2. Enter Duration: The app will provide a field to enter your total time (e.g., 20:00).
3. Enable AMRAP (Optional): Once the Time Cap is active, the option to enable AMRAP will appear.

• OFF: The workout consists only of the intervals you manually created.
• ON: The app will take your base intervals and duplicate them automatically until the Time Cap is filled.

4. Build Your Intervals: Add the work and rest segments for one round. If AMRAP is enabled, the app handles the rest of the programming for you instantly.

Summary of Behavior