Erg Interval Workouts

By the Watta Team · Updated 9 October 2026

Interval training on the erg is the fastest way to improve fitness and racing speed. By alternating work and rest periods, you can accumulate more time at high intensity than in continuous efforts. This guide covers the best interval formats for every training goal.

Why Intervals?

Interval training allows you to spend more total time at high power outputs than continuous rowing. A 2K test lasts about 7 minutes, but 8 x 500m with rest accumulates 14+ minutes at near-2K intensity. This targeted overload drives faster adaptations in VO2 max, lactate clearance, and neuromuscular power. Intervals also break up monotony and add variety to training.

Short Intervals (Under 2 Minutes)

Short intervals develop anaerobic capacity and peak power. Examples: 10 x 250m with 1:00 rest, 8 x 500m with 2:00 rest, 12 x 200m with :45 rest. Target pace: 2-5 seconds faster than 2K split. Stroke rate: 30-36 spm. These sessions are high quality — total work volume is low but intensity is very high. Limit to 1 per week.

Long Intervals (3-10 Minutes)

Long intervals build lactate threshold and aerobic power. Examples: 4 x 2000m with 3:00 rest, 3 x 10 minutes with 3:00 rest, 5 x 1500m with 2:00 rest. Target pace: at or slightly faster than 5K-6K pace. Stroke rate: 26-30 spm. These sessions form the backbone of race preparation. Include 1-2 per week during a training block.

Designing Interval Sessions

The key variables are: work duration, rest duration, number of repeats, and target intensity. Shorter rest = harder session. More repeats = higher total volume. Match the interval to your goal: short/fast for sprint power, long/moderate for endurance. Always warm up for 10-15 minutes before intervals and cool down for 5-10 minutes after.

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Workout Plan

Interval	Target Split	Rest	Notes
8 x 500m	2K pace +0-2s	2:00	Classic 2K prep workout
4 x 2000m	2K pace +5-8s	3:00	Threshold intervals
6 x 3:00	2K pace +3-5s	3:00	VO2 max development
10 x 1:00	Max effort	1:00	Anaerobic capacity

Tips

+Log each interval in the PM5 interval mode for clean data capture.
+Consistency across repeats is more important than going fast on the first one.
+Use Watta to track interval performance over weeks — it captures individual interval splits.
+Rest actively between intervals at very light pressure to aid recovery.
+Do not do more than 2-3 hard interval sessions per week — recovery is when adaptation happens.

Frequently Asked Questions

What are the best intervals for improving 2K time?

8 x 500m at 2K pace with 2:00 rest, 4 x 1000m at 2K pace +2s with 3:00 rest, and 6 x 3:00 at 2K pace +3-5s with 3:00 rest are classic 2K preparation intervals.

How much rest should I take between intervals?

For power development (short intervals): 1:1 to 1:2 work-to-rest ratio. For threshold training (long intervals): 1:0.5 to 1:1 ratio. Less rest makes the session harder aerobically.

Can I do intervals every day?

No. Hard interval sessions require 24-48 hours of recovery. Alternate interval days with steady state or rest days. Most programmes include 2-3 interval sessions per week at most.

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