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.
