Skip to content

← Learn

01Chapter 1 · The engine and the erg

Take a % of the watts. Never the split.

  1. Slide 1: Take a % of the watts. Never the split.. RowErg · SkiErg · from 2:00. Example

    Slide 1 of 6

    • Take a % of the watts. Never the split.
    • RowErg · SkiErg · from 2:00
    • Example
    • 80% of the watts: 2:09.3
    • Split + 20%: 2:24.0
  2. Slide 2: 01 · The formula. Power grows with the cube of speed. Watts = 2.80 ÷ pace³

    Slide 2 of 6

    • 01 · The formula
    • Power grows with the cube of speed
    • Watts = 2.80 ÷ pace³
    • Example
  3. Slide 3: 02 · Same 10 seconds. Same 10 seconds, different price. Watts added · per 500 m

    Slide 3 of 6

    • 02 · Same 10 seconds
    • Same 10 seconds, different price
    • Watts added · per 500 m
    • Example
    • 2:10 → 2:00: +43.2
    • 2:00 → 1:50: +60.4
  4. Slide 4: 03 · One second. One second costs more than you think. 2:10 → 2:09 · per 500 m

    Slide 4 of 6

    • 03 · One second
    • One second costs more than you think
    • 2:10 → 2:09 · per 500 m
    • Example
    • Extra power: +2.3
    • Extra watts: +3.7
  5. Slide 5: 04 · Wrong. Wrong: add 20% to the split. Watts · per 500 m

    Slide 5 of 6

    • 04 · Wrong
    • Wrong: add 20% to the split
    • Watts · per 500 m
    • Example
  6. Slide 6: 05 · Right. Right: take 80% of the watts. From a 2:00 split · per 500 m

    Slide 6 of 6

    • 05 · Right
    • Right: take 80% of the watts
    • From a 2:00 split · per 500 m
    • Example
    • Base split: 2:00
    • Base watts: 202.5
    • 80% of the watts: 162.0
    • Back to a split: 2:09.3

In short

One second off your split isn't one second of extra work. On the rower and SkiErg, power grows with the cube of speed.

From 2:10 to 2:00 per 500 m takes 43.2 more watts. From 2:00 to 1:50 takes 60.4 more.

So when a session asks for 80%, take 80% of your watts, then turn that back into a split.

Add 20% to a 2:00 split instead and you're working at 57.9% of the power.

Every number here comes from Concept2's pace-to-watts formula. The splits are examples.

Turn pace into watts, and watts into pace, on any Concept2 erg.

Open the machine converter

Or start in Telegram.

Sources

  • Concept2 / web

    Concept2 pace-to-watts formula: watts = 2.80 / pace^3, pace in seconds per metre (Concept2 Watts Calculator, concept2.com training calculators)

    concept2.com

Nothing here is medical advice. The tests are maximal efforts: if you have a health condition or any doubt about training this hard, check with a doctor first, and stop if you feel unwell.