Erg Sprint
What is Erg Sprint?
Erg sprints are all-out efforts over short distances, typically 100m, 250m, or 500m. They test peak power output, anaerobic capacity, and neuromuscular recruitment. Sprint rowing uses high stroke rates (32-40+ spm) and maximal force per stroke. The energy system contribution shifts from aerobic to anaerobic as the distance shortens: a 500m sprint is roughly 70% anaerobic, while a 100m sprint is almost entirely anaerobic. Erg sprints are used in training for speed development, CrossFit WODs, HYROX race simulation, and as performance benchmarks. They should make up a small fraction of total training volume (less than 5%) due to the high neuromuscular and metabolic stress they create.
How Watta Uses Erg Sprint
Watta captures sprint data from the PM5 screen, including the high watts generated during maximal efforts. The Effort Score for sprint sessions reflects the high intensity through elevated Cardiac Load and Work Output scores, with the short duration keeping overall score moderate — accurately representing the sprint stimulus.
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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