Create a custom workout

ErgZone enables users to create personalized workouts tailored to their needs, preferences, and schedules.

Let's delve into creating a workout on ErgZone.

Workouts can be created on ErgZone using the ErgZone app or the ErgZone Web Admin (accessible to ErgZone+ members and group owners).

On the Web Admin

1. Visit https://admin.erg.zone/
2. Sign in
3. Select the group to which you would like to add the workout.

4. Click on the "New Workout" button.

   

5. Add the workout details & intervals.
6. Click on the "Save" button.

On the ErgZone app

1. Open the ErgZone app

2. Click on the "Workouts" tab located at the bottom of the screen.

   

3. Click on the (+) plus icon at the screen's top right corner.

   

4. Add the workout details & intervals.

5. Click on the "Save" button.

   

Workout Data

Below is a complete list and explanation of the available workout fields:

Interval Data

Below is a complete list and explanation of the available interval fields.

A workout can have up to 50 intervals.

Intensity: Based on pace (+/- seconds)

ErgZone uses an athlete's benchmark to calculate the suggested pace when intensity is set for an interval.

Here is the list of available Benchmarks:

Example of use:

If an athlete's 2k row time is 8 minutes, the average pace per 500m (/500) is 2 minutes.

When the interval calls for a pace of 2k + 10, the athlete should row at an average pace of 2:10.

To set up such scenario, follow those steps:

1. Enable Intensity
2. Select 2k pace 

3. Type +10

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

   

Note: The app will display the pace and watts while you create the interval based on your benchmark. 

ErgZone will calculate the pace during the workout and display an indicator to let the athlete know when they are above or below the pace. 

Intensity Based on Pace Power, FTP or SPI

What to go beyond setting interval intensity based on average pace for a distance?  Unlock the ability to set intervals intensity based on Power %, FTP, or SPI with ErgZone+

For more details on how to set intensity based on Power, FTP, or SPI, click here.

Rest

Provide rest time in mm: ss format, for example, 1:30 (1 minute and 30 seconds).

As indicated by the name, the rest period should be established for a specific duration between intervals, during which the athlete takes a break. ErgZone will accurately track every meter collected during the rest period, though it will not include additional data such as pace, rate, etc. If the objective is to incorporate a period of light work as a form of rest, we suggest creating an interval for that purpose rather than using the rest setting.

Note that Concept2 PM5 only allows rest to be 10 minutes or shorter. 

Undefined Rest

Undefined rest is used when the rest period is unknown.

When the ErgZone app enters the rest period, a button to end the rest period and start the next interval will be displayed on the screen.

Examples of use: 

• When an interval rest calls for a 1:1 (work-to-rest ratio)
• When an interval rest calls for a specific Heart Rate range before moving to the next interval. 
• When the workout calls for performing other exercises during rest. Example: 10 squats, 5 push-ups. 

Note that Concept2 PM5 only allows rest to be 10 minutes or shorter. 

Rest Notes

These notes will be presented at the bottom of the screen once the rest period commences and will remain visible unless the athlete clicks the "Dismiss" button before the rest ends. 

This feature can convey crucial information about the rest, such as reminders to hydrate, perform 10 air squats, and more.

Interval Notes

Use "Interval Notes" to add reminders. Those notes will be displayed at the bottom of the screen at the beginning of the interval for 15 seconds. 

Duplicate intervals

To duplicate one or more intervals, follow these steps:

1. Select one or more intervals.

2. Click on the "Duplicate" button.

   The duplicated intervals will be added at the end of the workout.

   
   

Remove intervals

To duplicate one or more intervals, follow these steps:

1. Select one or more intervals.
2. Click on the "Remove" button.

Reordering Interval

To reorder intervals, please follow these steps:

1. Select one or more intervals.
2. Click "Move Up" or "Move Down." 

The video below demonstrates how it works.

Group & Competitions

Additional data can be configured for workouts within a group or competitions.

Workout Status

(*) Controller Race status is not available for every group or competition. If you are interested in using this feature, please get in touch with us at support@erg.zone.

Leaderboard

The leaderboard feature can be activated for any workout, adding an element of fun and friendly competition to the group dynamic. Leaderboards for workouts offer great flexibility; please refer to the article "Leadearboard" for more details.

FIT Workouts

ErgZone allows users to track workouts that do not involve an ergometer, such as weights, running, etc.

Visit the article FIT Workouts to learn more.

FAQ

Can I set the rate (SPM/RPM) for an interval?

When creating a workout, you can specify the target rate per interval/split. The ErgZone app will display that information during the interval and let you know if you are above or below the target. Provide the rate on the input text label RPM (on bikeErg workouts) and SPM (on skiErg and rowErg workouts), or use the slider to go up or down.

Can I set heart rate targets for an interval? 

The ErgZone app does not provide a specific feature to set a Heart Rate range for an interval/split. 

We recommend including an interval note for the designated interval(s) as a helpful reminder. This note will be showcased for 10 seconds at the commencement of each interval/split.

After that, it's important to monitor the HR% on ErgZone to ensure it's in the correct range. 

How to add a warmup/cool down to a workout?

An interval could be added to the main workout at the beginning for warmup and at the end for cooldown. This addition will impact the total time, distance, average pace, watts, and other metrics for the training session. 

Alternatively, we recommend creating one or more specific warmup or cooldown workouts that can be used repeatedly and bookmarked. 

Bookmarking a workout will consistently appear at the top of the screen in the collapsed section labeled "Bookmarks," providing easy access before or after each workout. 

You can learn how to Bookmark a workout here. 

Can I Just Row, Just Ski, or Just Bike with ErgZone?

Currently, ErgZone only captures data from the ergometers when the ErgZone sets the workout. 

To achieve a similar result as a "Just Row," "Just Ski," or "Just Bike" type of session, we suggest: 

Create a long workout on ErgZone, for example, one hour, and use that workout every you want to row, ski, or bike for an undetermined time or distance. 

You can bookmark the workout to make it easy to find anytime. 

If you are looking for pre-programmed workouts on the app, such as Concept2 Daily Workouts & WOD, Search for Communities on the Discover screen inside the ErgZone app or find Structured Programming built by some of the best coaches in the community. 

Ranking Workouts on the Concept2 Logbook website 

ErgZone has a group with all Concept2 ranking distances and times preloaded. Click here to join: https://www.erg.zone/groups/concept2/concept2-rankings-challenges.

Would you prefer to add those distances manually?

Follow these steps to ensure that you are setting up the workout correctly.

To be considered a valid ranking workout on the logbook, a workout must be configured on the PM5 as a single interval with no rest.

ErgZone allows users to create such workouts and segment them into splits. This feature empowers athletes to regulate their pace and achieve their objectives.

Here is the procedure:

1. You can start by creating the desired distance or duration of the workout, such as 5k (5000 meters).

2. Click on the "Splits" button.
3. Type the split size or use the slider to pick the distance. 

4. Click "Done" to confirm 
5. Click "Save" to save the workout 

RULES:

ErgZone configures PM5 as a single distance or single-time workout when: 

• There are no rests 
• All intervals are the same size or the same except the last one, which has to be shorter than the others. 

If you have any doubts, contact us at support@erg.zone, and our team will ensure that your workout is set correctly. 

Learn more about Concept2's Rankings on their website: https://log.concept2.com/help/#ranking.