Structured Training Metrics That Actually Matter on the Erg

The modern training cockpit can feel overwhelming—ten screens of numbers competing for attention. Successful athletes simplify. They track a concise set of metrics that reflect inputs (stress) and outputs (adaptation), then let everything else fade into the background.

Functional threshold power (FTP)

FTP remains the gold-standard anchor for structured cycling and erg plans. It approximates the intensity you can sustain for about an hour. Regular assessments or modeled estimates keep workouts correctly scaled so sweet spot is not secretly threshold.

Time-in-zone distribution

A week of workouts should show intentional time spent in each training zone. Polarized, pyramidal, or threshold-heavy distributions can all work, but they must align with your goals and phase. Tracking this distribution highlights when fatigue is pushing intensity too high or low.

VO₂ max power and fraction utilization

Your ability to utilize a high percentage of VO₂ max at threshold predicts race performance. Structured workouts that target aerobic capacity and tempo durability shift this fraction upward. Monitor the relationship between VO₂ max power and FTP to ensure both are moving in sync.

Stress balance and readiness

Metrics like training stress balance (TSB), heart-rate variability, and simple wellness check-ins flag when you are absorbing training versus digging a hole. ErgTrainer combines objective data with subjective scores so you can pull back before burnout sets in.

• Track a rolling 7-day and 28-day training load to spot trend changes
• Log perceived exertion for key sessions to catch hidden fatigue
• Review sleep duration alongside hard workout days

Tell stories with context

Numbers alone do not create faster athletes. The magic happens when you pair data trends with subjective context: how the workout felt, life stress, or travel. A structured plan gives you a stable baseline so changes are meaningful rather than random noise.

Pick a few meaningful metrics, track them consistently, and let structure turn information into action. The erg rewards athletes who combine smart data with disciplined execution.