Erg Intervals

By the Watta Team · Updated

Erg Intervals: Erg intervals are structured rowing workouts alternating between high-intensity work periods and rest or low-intensity recovery periods, designed to develop speed, power, and anaerobic capacity.

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

Frequently Asked Questions

How fast should I row intervals?
Base interval pace on your current 2K time. 500m intervals: 2K pace or slightly faster. 1000m: 2K pace + 1-3 splits. 2000m: 2K pace + 4-6 splits. Rest periods should allow partial recovery — if you can't maintain pace across all intervals, start slower.
How much rest between intervals?
General rule: rest = 50-100% of work time for anaerobic intervals, 25-50% for aerobic intervals. 500m intervals: 1-2 minutes rest. 1000m: 2-3 minutes. 2000m: 3-5 minutes. Adjust based on whether you can maintain pace across all intervals.
How many interval sessions per week?
1-2 interval sessions per week for most rowers. Competitive athletes may do 2-3. The rest of training volume should be steady-state. More than 3 high-intensity sessions per week risks overtraining for most people.

Related Content

Interval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.Tabata RowingTabata rowing is a high-intensity interval protocol consisting of 8 rounds of 20 seconds all-out effort followed by 10 seconds rest, totalling 4 minutes.2K TestA 2K test is a 2,000-metre maximal effort rowing ergometer test — the standard benchmark for indoor rowing performance, used for team selection and fitness assessment.Anaerobic CapacityAnaerobic capacity is the total amount of energy the body can produce through anaerobic (non-oxygen) pathways, determining sprint performance and finishing speed in rowing.Training VolumeTraining volume is the total amount of work performed in a given period, typically measured in metres rowed, minutes trained, or total sessions per week.Rowing Pace CalculatorSplit Comparison ToolErg Interval WorkoutsHow to Improve Your 2K TimeHIIT Rowing WorkoutsFor RowersFor Competitive RowersFor CrossFit Athletes8x500m Intervals
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