Interval Workout Builder
Plan rowing interval workouts for the Concept2 erg. Set distance or time per interval, rest periods, and repetitions to see total workout time, distance, and target paces.
Quick summary
- What it does:
- Plans interval workouts with work/rest timing
- Input:
- Distance or time per rep, number of reps, rest period, target split
- Output:
- Total workout time, distance, watts, and per-rep breakdown
- Price:
- Free, no signup required
Common interval workouts
How to plan interval workouts on the erg
Interval training alternates periods of hard rowing with rest or easy rowing. It is one of the most effective ways to improve your erg scores because it lets you accumulate more time at high intensity than a single steady-state piece.
Distance intervals (like 8 x 500m) are popular for race-pace training. You row a fixed distance at target pace, then rest for a set time before the next rep. The PM5 handles this natively with its interval workout mode.
Time intervals (like 6 x 3:00) are common for aerobic development. You row for a fixed duration, focusing on maintaining pace or heart rate, then rest. These are great for building endurance without the pressure of hitting a distance target.
The work-to-rest ratio determines the training effect. A 2:1 ratio (e.g. 2 minutes work, 1 minute rest) is demanding and builds anaerobic capacity. A 1:1 ratio allows more recovery and suits threshold training. Longer rest (1:2 or more) is used for max-effort sprint repeats.
Use our zone calculator to find the right target split for your intervals, or check your pace in watts.
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