Training with Watts on Your Concept2 Erg

Pace, time, distance, and Calories might all be familiar metrics when training on your Concept2 cardio Erg (RowErg, SkiErg, or BikeErg), but what about watts? Watts are a unit of power that quantifies the rate at which you exert energy while performing a physical activity. Unlike pace, or split time, which gets harder to improve the faster you go, watts increase in a consistent, linear way—making them a powerful tool for training smarter to maintain a target workload and tracking real progress and efforts. 

Key Benefits of Training with Watts: 

• Power, Not Just Pace 
   Watts are a direct measure of how hard you are working. They give a simpler picture of effort and output than pace alone. 

• Always Consistent 
   A 10-watt gain is always a 10-watt gain, no matter your fitness level. Pace gains, by contrast, require more effort as you get faster.
  Let’s look at this a little more closely. For example, improving your pace from a 2:30 split to a 2:00 split requires an increase of approximately 100 watts (from 104W to 203W). However, to improve your pace by only half that time, from a 2:00 split to a 1:45 split, requires a nearly identical 100-watt increase (from 203W to 302W). This demonstrates that the effort required to improve your pace is not linear; each second of improvement at a faster pace demands a larger increase in power. 

   
• Granular Output Visibility
  Watts give a better visibility for variation of output. For example, one second in pace increase is equal to multiple watts increased, although the exact number depends on output.
• Targeted Training Zones 
   Use watts to dial in intensity and target the right training zone—whether you are building aerobic capacity, working on threshold, or sprinting.
• Real-Time Technique Feedback 
   Small improvements or slips in form show up in your wattage output. Use this to fine-tune your stroke.
• Mental Focus Tool 
   Holding a steady watt target gives your mind something clear and simple to aim for.
• Better Data for Smarter Workouts 
   Training with watts makes it easier to compare workouts over time, track trends, and see if you are improving.
• Pace Yourself Effectively 
   Setting watt targets helps avoid redlining too early—especially useful in interval workouts. Use our pace to watts calculator and Ergdata watt pacer to help you properly pace during your next workout.
• Clear Progress Markers 
   Whether it is a long steady row or a sprint, watts make improvement measurable and motivating.
• Compare Across Durations 
   Tracking wattage output across different intervals or distances helps identify strengths and weaknesses.
• Instant Effort Feedback 
   Unlike heart rate, which can lag behind effort, watts respond immediately.
• Cross-Machine Compatibility 
   Watts carry across all Concept2 cardio Ergs, making it a universal tool for conditioning. 

Training with watts gives you clearer insight into your effort and progress. Whether you are chasing a PR on the water, pushing your limits in a WOD, or simply trying to get fitter, watts let you train with purpose and precision.

Five Watt Based Workouts to Try

Looking to push yourself with a workout based on watts? Give the workouts below a try, knowing wattage outputs for steady state and sprint efforts will be a helpful guide.  Use our Pace calculator to see what watt ranges you typically use. Comparing your pace vs. watts on 5k, 2k and 500m efforts will be helpful in trying these workouts. The workouts can be completed on any Erg. Using ErgData add a field of avg watts/watts, or hit the ‘units’ button on your PM to get to watts. 

1. Power Building 

Similar to a step test in cycling, start at a wattage you can hold for a 5K and add 10W a minute until you can't hold the prescribed wattage for a minute. You can do this workout once through, or repeat a few times after resting four minutes. Be sure to warm up 10 minutes easy before starting. 

Workout with example power outputs: 

10 min easy warm up 

Min 1: 200w 

Min 2: 210w 

Min 3: 220w 

Min 4: 230w 

Min 5: 240w 

Rest 4 min, and repeat as many times as you can. 

ErgData link: Power Building Watt Workout 

2. Power Pyramid 

In this workout we’re going to build up in watts every 30 sec and then go back down for a total of 3 min 30 sec with 2 min rest, three times through. Start at 120% of your 5k pace and adjust your starting point as needed. 

Workout with example power outputs: 

10 min easy warm up  

30 seconds at 240w 

30 seconds at 260w 

30 seconds at 280w 

30 seconds at 300w 

30 seconds at 280w 

30 seconds at 260w 

30 seconds at 240w 

Rest 2 min 

Repeat three times 

ErgData link: Power Pyramid Watt Workout 

3. Sprint Ladder 

For this workout, you will be building watts similar to that of the first workout, however these will include rest at a 1:1 ratio. You will alternate every 30 sec from working to resting. Start these 30 sec efforts at 5K power output and add 10-20w each interval. As always, adjust based on what feels doable. Repeat a few times after resting four minutes for extra credit.  

Workout with example power outputs: 

10 min easy warm up 

30 sec at 200w, rest 30 sec 

30 sec at 220w, rest 30 sec 

30 sec at 240w, rest 30 sec 

30 sec at 260w, rest 30 sec 

30 sec at 280w, rest 30 sec 

30 sec at 300w, rest 30 sec 

30 sec at 320w, rest 30 sec 

30 sec at 340w, rest 30 sec 

ErgData link: Sprint Ladder Watt Workout 

4. Steady Jumps 

In this workout you will focus on quick power jumps in 1:30/30 sec workout segments. Use your 5k power output for the 1:30 pieces and 500m power output for your 30 second pieces. Rolling directly from steady state into a sprint will allow you to settle into 500m quickly. The final :30 sec should be challenging. Use our watt calculator to help you calculate this. For example, if your 5k is a 2:00/500m pace (~200w) and your 500m is 1:30/500m pace (~480w) you should complete this workout for the first 1:30 at 5k pace and then jump to your 500m pace for 30 sec. Rest for 90 sec and repeat six times. 

Workout with example power outputs: 

10 min easy warm up 

6 rounds total 

1:30 at current 5k pace(200w) directly into 30 sec at 500m pace (450w) 

90 sec rest 

ErgData link: Steady Jumps Watt Workout 

5. Blender 

Use this workout to practice going into a sprint after already having an escalating heart rate. Use your 5k and 2k  power ouput to determine your 3 min and 1 min watt goals, and then set a challenging watt target for your final 30 sec sprint. Rest for 3 min between sets.  

Workout with example power outputs: 

10 min easy 

3 min at 5k power output (200w) 

1 min at 2k power output (300w) 

30 sec empty the tank 

Rest 3 min 

Repeat three rounds total 

ErgData link: Blender Watt Workout 

BONUS Workout finisher: 

Start at 100 and add 10w every minute until you no longer can complete the workout. This workout may be just a couple minutes for some, or over 30 minutes for others. 

Training Tips, Tools, and Resources on The Concept2 Erg 

Watt Calculator: Use our pace-to-watts and watts-to-pace calculator to determine your watt-based efforts. Know your pace, but not your watts or vice versa? Use the calculator to help you! 

ErgData: Use ErgData to program workouts and set pacers based on your desired watts. 

Damper Setting: Use a damper setting that feels comfortable and allows you to generate power effectively without excessive strain. Play with damper setting to find one that feels most powerful for your effort. 

Stroke Rate (SPM): While these workouts are watt-focused, pay attention to your stroke rate. Varying your stroke rate at a given watt target can change the feel and challenge of the workout. 

Listen to Your Body: Always adjust the intensity or take extra rest if you feel excessive fatigue or pain.