EPOC (Afterburn Effect)
What is EPOC (Afterburn Effect)?
EPOC refers to the increased rate of oxygen consumption following exercise, which translates to additional calories burned after your workout ends. After intense rowing, the body needs extra energy to restore oxygen levels, clear lactate, repair muscle tissue, and return to homeostasis. EPOC can last 15 minutes to 48 hours depending on workout intensity and duration. High-intensity interval training (HIIT) on the erg produces significantly more EPOC than steady state rowing. However, the total additional calories from EPOC are often overstated in marketing — typically 50-150 extra calories for a hard interval session. EPOC is a real physiological phenomenon but should not be the primary reason for choosing intervals over steady state.
How Watta Uses EPOC (Afterburn Effect)
Watta's Effort Score captures the intensity that drives EPOC through the Cardiac Load component (40% of score). Higher Effort Scores correlate with greater EPOC — sessions in the Training and Peak zones produce more afterburn than Recovery or Building zone sessions.
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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