How To Create Workout
This article displays how to create custom workouts on the ErgZone app.
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.
Create a Workout
There are two ways to create a new workout on the ErgZone platform:
- Inside the ErgZone App
- Inside the ErgZone Web Admin (available for ErgZone+ members and group owners)
On the ErgZone App:
Click on the "Workouts" tab on the bar (bottom of the screen)
Click on the (+) plus icon on the top right of the screen.
- Add the details about the workout.
- Click "Save.
By default, "Date" will be set to the present day. Click on the field to choose a different date.
ErgZone orders workouts in reverse chronological order; the newest workouts will be listed first.
The title is used to identify the workout and is a required field.
While the description is optional, we strongly recommend using this field if you are creating workouts for others.
Labels help organize and categorize workouts. ErgZone has the following categories of labels: movement, equipment, event, intensity, and others.
Example of uses:
- Movement: "squats," "pull-ups."
- Equipment: "barbell," "pull-up bar."
- Event: "SkiErg Sprints," "Marathon"
- Intensity: "steady state," "UT2."
Erg Specific Fields
The following fields will be available for workouts: Row, Ski, Bike, or MultiErg.
ErgZone's user interface doesn't differentiate intervals from splits. The distinction occurs when ErgZone processes and sets the workout on the PM5.
A workout will be set as Interval Variable, Interval Distance, or Interval Time when:
- at least one rest period is present
- at least one segment is different
Single Distance or Single Time
If you want the workout to be ranked on the Concept2 Logbook, it must be a Single Distance or Single Time. You can force ErgZone to send the workout as such and better manage your performance by breaking it down into splits. For that, make sure the following is true:
- no rests are added to the workout
- all segments are the same distance or time, or only the last segment is shorter than all others.
More details can be found in this article's section named Ranking Workouts on the Concept2 Logbook website.
If a specific rate is specified, the ErgZone app will display indicators to let the athlete know if the average rate for the interval is above or under the specified rate. For additional details, visit the rate section in this article.
A different intensity can be specified for each interval or split.
ErgZone allows users to set intensity based on the following:
- Pace (+/- seconds)
- Pace Power(*)
- FTP Power(*)
- SPI Power(*)
(*) Available for ErgZone+ members.
Intensity Based on Pace (+/- seconds)
Paces can be calculated by the app based on the following:
- The average Pace /500m for rowERG and skiERG are:
- Average Pace /1000m for bikeERG are:
Here are the steps:
Click on the "Intensity" toggle to enable it.
Click on the benchmark to expand.
- Select one of the distances (500m, 1k, 2k, 5k)
- Select "pace."
- Provide (or use the slider) to set how many seconds + or - of the average pace for that benchmark the app should use to calculate the pace
For example: If the desired pace is 1k + 10, as shown in the image:
- Select 1k pace
- Type +10, as shown in the image.
Values can be:
- Positive +10 or negative -10
- decimals +10 or -10.1
Note: The app will display the pace and watts while you create the interval based on your benchmark.
In this example, "2:20.0 - 128w" If others also use this workout, the app will calculate the suggested pace based on their benchmark.
Learn how to set the benchmark times here: Settings
ErgZone will calculate the pace during the workout and display an indicator to let the athlete know when they are above/under 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.
Provide rest time in mm:ss format. For example, 1:30 (1 minute and 30 seconds) Rest is optional. Note that PM5 only allows rest to be 10 minutes or shorter.
Use undefined rest for cases where you don't know how long it will be.
Examples: - when an interval rest calls for a full recovery - 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.
Use "Rest Notes" to add reminders during rest. Those notes will be displayed at the bottom of the screen when the rest period starts and will stay visible throughout the rest period unless the athlete clicks on the "Dismiss" button. This can add important information about the rest, for example, hydrate, perform 10 air squats, etc.
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.
Move intervals up and down.
- Select one or more intervals to be moved
- Click "Move Up" or "Move Down."
If you are a group owner, you have unlocked extra features on the app and will see the following fields and those mentioned above.
The published workout is visible to everyone in the group
Draft workout is visible only to group admins
Locked: everyone in the group can see the workout, but athletes cannot click to start it. This is used for events and competitions where the group admin wants users to view the workout but can't perform it.
Enable the leaderboard for any workout. This is a fun way to create a little competition within the group. Leaderboards on workouts are very flexible; visit the article All About Leaderboards for more details.
Specify a time limit for the workout, and the ErgZone app will automatically end the workout when the time is reached.
Have a set of intervals that should be repeated until criteria met, for example, reaches the Time Cap? Enable AMRAP and add the interval(s), and ErgZone will repeat it until the time is reached.
When no erg is used for the workout, examples are weightlifting, Crossfit-like exercises, and such.
Visit the article FIT Workouts to learn all about it.
Ranking Workouts on the Concept2 Logbook website
Concept2 has a ranking for certain distances and meters on the Logbook website.
To be a valid ranking workout on the Logbook, the workout needs to be set on the PM5 as a single interval with no rest.
ErgZone allows users to create such workouts and divide them workouts into splits. That way, athletes can manage their pace and reach their goals.
Here is how to do it:
- Create the workout to the distance or time you want. For example, 5k (5000 meters)
Click on the "Splits" button.
- Type the split size or use the slider to pick the distance.
Click "Done" to confirm
- Click "Save" to save the workout
ErgZone configures PM5 as a single distance or single-time workout when:
- There are no rests
- All intervals are the same size, or all intervals are the same except the last one, which has to be shorter than the others.
ErgZone has a group (track) with all loaded rankings; make sure you join it https://www.erg.zone/groups/concept2/concept2-rankings-challenges.
In case of doubt, contact us at firstname.lastname@example.org, and our team will make sure your workout is set correctly.
To learn more about Concept2's Rankings, refer to this page: https://log.concept2.com/help/#ranking.
Can I set the rate (SPM/RPM) for an interval?
When creating a workout, you can specify the target rate per interval/split, and the ErgZone app will display that information during the training and let you know if you are above/below the target. Provide the rate on the input text label RPM (on bikeErg workout) and SPM (on skiErg and rowErg workouts), or use the slider to go up/down.
Can I set heart rate targets for an interval?
The ErgZone app does not have a specific place to set a Heart Rate range for an interval/split.
You can add a note for the interval(s) with the targets to help you remember what the targets are.
Interval notes will be displayed for 15 seconds at the beginning of each interval/split.
Then, watch the HR% on ErgZone to ensure you are 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 the end (for cooldown), but this will change the total time, distance, average pace, watts, etc., for that training session.
Instead, we suggest creating one or more workouts for warmup or cooldown that could be reused any time and bookmark it.
A bookmarked workout will always be displayed at the top of the screen on the collapse section called " Bookmarks," making it easy to access before or after every workout.
Learn how to Bookmark a workout here.
Can I Just Row, Just Ski, or Just Bike with ErgZone?
At this moment, ErgZone only captures data from the PM5 when it sets the workout on it.
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 just row, ski, or bike for an undetermined time or distance.
- You can bookmark the workout to make it easy to find anytime.
- If you only complete 10 minutes of that 1 hour long workout, then ErgZone will only upload to the Logbook the meters and time you've completed.
How to bookmark a workout?
- Click on the three dots on the workout to be bookmarked.
Click "Add Bookmark"
All bookmarked workouts will be on the top of the screen inside the "Bookmarks" section.
How to remove a bookmark?
- Click on the three dots on the bookmarked workout.
Click "Remove Bookmark"
When all bookmarked workouts are removed, the "Bookmarks" section disappears.