Erg Intervals
What is Erg Intervals?
Interval training on the rowing ergometer involves alternating between periods of high-intensity work and recovery. Common interval formats: short intervals (30 seconds to 1 minute work, 30-60 seconds rest) for anaerobic power; medium intervals (2-5 minutes work, 1-3 minutes rest) for VO2max development; long intervals (6-10 minutes work, 2-4 minutes rest) for lactate threshold improvement. Classic rowing interval workouts include: 8×500m with 1:00 rest (2K pace), 4×1000m with 3:00 rest (2K+2-3 splits), 6×3 minutes with 3:00 rest (5K pace), and Tabata (8×20s on / 10s off). Intervals should follow the 80/20 principle — making up roughly 20% of total training volume. The PM5 interval/variable feature allows pre-programming work and rest periods.
How Watta Uses Erg Intervals
Watta analyses interval sessions in detail, measuring effort distribution across each interval and recovery quality. The Pacing component rewards consistent intervals, while Work Output captures the intensity of each effort.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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