To keep our programming simple and applicable to the majority of our athletes, regardless of a current physical ability and endurance level, our pacing guidelines are broken down as follows:

Ergs & Running Pace

Includes Rower, SkiErg, BikeErg or Running

  • Recovery: A pace you can maintain indefinitely.
  • Very Slow: A pace you can hold for 2+ hours (Marathon pace).
  • Slow: A pace you can hold for 60 minutes (10k Row or Run).
  • Moderate: A pace you can hold for 20-30 minutes (5k Row or Run).
  • Fast: A pace you can hold for 5-8 minutes (2k Row or 1600m Run).
  • Very Fast: A pace you can hold for 3-5 minutes (1k Row or 800m Run).
  • Maximum: A pace you can hold for a short time, anywhere between 10-30 seconds (100-500m Row or 100-400m Run).

When performing workouts on a BikeErg, distances double (5k becomes 10k, 2k becomes 4k etc.)

Air Bike Pace

  • Recovery: A pace you can maintain indefinitely.
  • Very Slow: A pace you can hold for 2+ hours (TT -12 to -14 RPM).
  • Slow: A pace you can hold for 60 minutes (TT -8 to -10 RPM).
  • Moderate: A pace you can hold for 20-30 minutes (TT -4 to -6 RPM).
  • Fast: A pace you can hold for 5-8 minutes (TT -2 to +2 RPM).
  • Very Fast: A pace you can hold for 3-5 minutes (TT +2 to +6 RPM).
  • Maximum: A pace you can hold for a short time, anywhere between 10-30 seconds (Max RPM).


The TT refers to your 10-Minute Time Trial Average Pace metric if you performed the test.

For example: Bike 2 minutes at hard pace

This means that based on the breakdown above, for someone with an average pace of 70 RPMs during their 10-mintute max calorie time trial, the recommended pace is anywhere between 68 to 72 RPMs (-2 to +2 RPM). As you get further into your training, you can push the pace closer to the more difficult number. If you’re feeling off, it’s okay to fall back to the easier number.