Knowing the numbers
A series aiming to get you up to speed on the WaterRower and help you get the most out of your rowing.
So far in this series on indoor rowing, we have focussed on the pattern of the rowing stroke and how to achieve proper, efficient rowing technique (If you missed them, be sure to catch up on the drive sequence here, and the recovery here.)
In this article, we will take a look at the performance monitor - the computer attached to your WaterRower and explain what the numbers mean and how you might use them to guide your training.
The WaterRower performance monitor hosts an array of sophisticated features and may seem daunting to the uninitiated, but at its core, it is a surprisingly simple and user-friendly device.
When rowing, there are really only four key metrics to understand: Intensity, distance, duration, and stroke rate. All of which we will focus on in this article.
Stroke Rate
The stroke rate is displayed on the top left of the monitor. It tells you how many rowing strokes you would take in a minute if you were to continue at your current rate. It’s the same thing as cadence on a bike or RPM (revs per minute) in a car.
A common mistake among new rowers is to aim for the highest stroke rate possible, assuming a higher rate means a better workout and higher ‘boat speed’. However, as explained in the first two articles in this series, rhythm, ratio and long strokes are the bedrock of efficient rowing techniques. Rowers aim to move the boat as far as possible per stroke - not take as many strokes as they can. A high rate usually indicates that you are taking short, inefficient strokes. A good target for steady-state workouts is to maintain 18-22 strokes per minute.
When rowing there are really only four key metrics to understand: Intensity, distance, duration, and stroke rate.
It’s fine to see the stroke rate rise for shorter, higher intensity pieces or when racing, but this should be a symptom of a faster drive sequence and not shorter strokes. Stroke rate should never be chased for its own sake. A typical stroke rate for a flat-out 2km test is usually between 32 and 36 strokes per minute.
Stroke rate can also be varied to achieve different training benefits. For example, by keeping a low stroke rate you can apply more power during the drive and achieve more of a strength-based workout versus higher rating workouts.
Intensity
Intensity is displayed on the top right of the performance monitor. This is how you know how hard you are working. Intensity on the WaterRower can be measured in watts, 500-metre pace, 2km pace, metres per second, miles per hour or calories per hour. The most common metric used by rowers is 500-metre pace. That means how fast you would cover 500 metres if you were to maintain your current pace. For most workouts, it doesn’t matter which metric you use to measure your intensity. If you are targeting a certain time for a piece then a 500m or 2km pace are the easiest ways to ensure you are on schedule to achieve your target time. If you are looking to burn a certain amount of calories in a workout then calories per hour may be better.
Distance and duration
These two metrics are fairly self-explanatory. Duration displays on the bottom left and tells you how long you have been rowing. Distance appears on the right and can be measured in total metres, calories, miles, strokes or kilometres. Metres is the most common metric to use and most useful for the majority of workouts.
The most common intensity metric used by rowers is 500-metre pace.
Advanced features
Above we have covered the four key metrics measured by the WaterRower performance monitor. Many more advanced features are available, as well as heart rate tracking, for more detailed training and performance monitoring. More information on these features, user manuals, and guides for setting up the monitor can be found at the links below.
In our next instalment of Indoor Rowing 101, we tackle common errors in indoor rowing and how to remedy them.
