Frequently asked questions

General

What is ErgBuddy?

ErgBuddy is a web app that generates personalised indoor rowing training programmes based on your benchmark results. It calculates your pace zones and builds periodised plans for 2K, 6K and 60-minute goals, or for general fitness.

Do I need a Concept2 erg to use ErgBuddy?

No. ErgBuddy works with any rowing ergometer including Concept2, WaterRower, RP3, and others. You just need your benchmark times or splits to get started.

How do I delete my account?

In the app, open Profile → Delete account → Delete my account, then type DELETE to confirm. Deletion is immediate and permanent. It removes your account, workouts (including Concept2 imports), training programs, Concept2 connection, and feedback you've sent. Deleting your account cancels any active subscription immediately; payments already made are not refunded. To also remove ErgBuddy's access on Concept2's side, revoke it in your Concept2 Logbook settings. If you can't sign in, email privacy@ergbuddy.com.

Do I need a coach to use ErgBuddy?

No — ErgBuddy is designed specifically for self-coached rowers. The app generates a structured, personalised training plan from your benchmarks. If you already have a coach, it can supplement their programming with pace-zone data and session structure.

What rowing machines does ErgBuddy work with?

Any rowing ergometer that displays a /500m split. This includes Concept2 (Model D, E, RowErg), WaterRower, RP3, Hydrow, Aviron, and others. ErgBuddy uses your splits and benchmark times — not a direct machine connection.

Training

How does ErgBuddy calculate my pace zones?

ErgBuddy derives your pace zones directly from your benchmark results (2K, 6K, or 60-minute test). Review the zone structure on the dedicated Zones screen; relevant target splits — from UT2 steady-state through to race pace — remain anchored to your real performance, not generic tables.

What training methodology does ErgBuddy use?

The programming follows a polarised intensity distribution: plans aim for roughly 75–80% low intensity, about 10% moderate and 10–15% high (UT2 and UT1 count as low, AT as moderate, TR and above as high). Programmes follow a six-phase periodisation model: Foundation, Build, Specific, Sharpen, Taper and Race rehearsal, fitted to the plan length you choose (4 to 12 weeks).

What is UT2 rowing?

UT2 (Utilisation Training 2) is low-intensity steady-state rowing — your aerobic foundation. It's typically done at your 2K pace plus 20–26 seconds, at a stroke rate of 18–22. UT2 should make up 70–80% of your training volume.

How often should I do a 2K test?

Every 8–12 weeks is a good cadence. Testing too frequently doesn't allow enough time for training adaptations. Schedule your test at the end of a plan, after the Taper and Race rehearsal weeks. ErgBuddy doesn't book the test for you, so log it once you've rowed it.

Can I use ErgBuddy for half-marathon and marathon erg training?

Not as a dedicated plan. ErgBuddy builds plans for 2K, 6K and 60-minute goals, and for general fitness. For longer rows, our half-marathon and marathon guides cover pacing and training, and your pace zones give you your own UT2 and UT1 splits for the long sessions.

How do I calculate my rowing pace zones?

Start with your 2K benchmark. Add seconds to get each zone: UT2 is +20–26s, UT1 is +14–18s, AT is +8–12s. ErgBuddy shows your benchmark-based pace zones on a dedicated Zones screen and surfaces relevant targets inside your workouts, or you can use the free pace calculator on this site.

Pricing & billing

Is ErgBuddy free?

Yes — the free tier gives you benchmark tracking, pace zones, a structured training programme, and full workout history in-app. Pro adds progress charts, training-load analytics, and CSV export for $2/month (or $9.99/year). Coach and team tools are Coming on Team ($1.99/user/year, $20/yr minimum).

Can I use ErgBuddy without signing up?

Yes. Demo mode lets you explore a pre-loaded sample programme with realistic benchmarks, pace zones, and a full periodised plan. No sign-up needed: just open the app and tap 'Try demo'.

What happens to my data if I cancel Pro?

Your workouts are never deleted. Cancelling Pro moves you back to Free: you keep your full workout history, benchmarks, the Zones screen, target splits inside workouts and basic programme access. Pro features (progress charts, training-load analytics and CSV export) are locked until you resubscribe. Team tools are on the Team plan, not Pro.

Can I switch between monthly and annual billing?

Yes. You can switch at any time from your account settings. Switching to annual gives you a 58% discount versus monthly.

Is there a student or coach discount?

There is no separate student discount. Team Partnership pricing ($1.99/user/year, $20/yr minimum) is designed for clubs, squads, and university programmes. Contact us for details.

Technical

How is rowing pace calculated?

Pace (or split) is the time to row 500 metres at your current effort. The formula: split = (total time / total distance) × 500. Power (watts) follows the cubic relationship: watts = 2.8 / (split/500)³.

What is weight-adjusted pace?

Weight-adjusted pace accounts for body weight differences when comparing erg scores. ErgBuddy uses the Concept2-style adjustment to a 270 lb (122.5 kg) reference weight, adjusting time with the formula: adjusted split = actual split × (actual weight in lb / 270)^0.222.

Does ErgBuddy sync with Concept2 logbook?

Not currently. ErgBuddy is a standalone app. You enter your benchmark results manually. Concept2 logbook integration is on the roadmap.

Learn more