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 distances from 2K through full marathon.

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.

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). Every target split — from UT2 steady-state through to race pace — is anchored to your real performance, not generic tables.

What training methodology does ErgBuddy use?

The programming follows a polarised intensity distribution model supported by rowing sports science — roughly 75–80% low intensity, 10% moderate, and 10–15% high intensity. Programmes are periodised from base building through race sharpening.

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 build or peak phase, after a proper taper.

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

Absolutely. ErgBuddy supports 2K, 6K, half-marathon, and full marathon goal distances. Each goal gets its own periodised programme with appropriate pacing and volume progression.

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 calculates these automatically when you enter a benchmark, 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, and a structured training programme. Pro adds advanced features like unlimited workout history, CSV export, and coach/team tools for $2/month.

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 the demo'.

What happens to my data if I cancel Pro?

Your data stays. Cancelling a Pro subscription reverts your account to the free tier — you keep all benchmarks, zones, and basic programme access. Only Pro-exclusive features (unlimited history, CSV export, team tools) become unavailable.

Can I switch between monthly and annual billing?

Yes. You can switch at any time from your account settings. Switching to annual saves roughly 17% compared with monthly billing.

Is there a student or coach discount?

Not yet — but team partnership pricing is available for clubs and squads. Contact us for details on bulk access for your team.

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