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Pacing

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

Includes Rower, SkiErg, BikeErg or Running

  • Recovery Pace: Pace you can sustain indefinitely
  • Very Easy Pace: Pace you can sustain for 2+ hours (Marathon pace)
  • Easy Pace: Pace you can sustain for 60 minutes (10k Row or Run)
  • Moderate Pace: Pace you can hold for 20-30 minutes (5k Row or Run)
  • Hard Pace: Pace you can hold for 5-8 minutes (2k Row or 1600m Run)
  • Very Hard Pace: Pace you can hold for 3-5 minutes (1k Row or 800m Run)
  • Max Pace: Your all out sprint pace (100-500m Row or 100-400m Run)


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

Air Bike

  • Recovery Pace: Pace you can sustain indefinitely
  • Very Easy Pace: Pace you can sustain for 2+ hours (TT -12 to -14 RPM)
  • Easy Pace: Pace you can sustain for 60 minutes (TT -8 to -10 RPM)
  • Moderate Pace: Pace you can hold for 20-30 minutes (TT -4 to -6 RPM)
  • Hard Pace: Pace you can hold for 5-8 minutes (TT -2 to +2 RPM)
  • Very Hard Pace: Pace you can hold for 3-5 minutes (TT +2 to +6 RPM)
  • Max Pace: Your all out sprint pace (Max RPM)


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