You show up to class and rowing is in the workout. You start thinking to yourself about how fast your going to do it in and then when it’s time for you to set up, you don’t even know where to look for the time !!! What’s with all the NUMBERS ?? Rowing has a lot of technical numbers that read on the screen that can become confusing for many if it’s the first time you have used one. Think about it this way: Would you ever just walk up to a barbell and attempt to lift it without knowing how much weight was on it? Would you just start swinging a kettlebell without counting your reps? So, why would you get on a rowing machine, or ergometer, and refuse to look at the monitor while you row?
All the time when rowing workouts come into play people have one response… I don’t want to look. And why not? I am going to give you two numbers that are essential to your success in rowing.Combined with good rowing technique, these two numbers will take you from blind, aimless, and unproductive rowing, to rowing based around PRs, goal setting, and progress.
If you are using a Concept2 rowing machine then this is the number found in the bottom left corner on the main readout (pictured here). It is measured in strokes per minute (SPM).Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm. This is important because it keeps you at a consistent pace. Just think of what happens when you refuse to look at their monitors when rowing it causes your stroke rate to be all over the place, with no discernible rhythm. For a second thought you are rowing at 24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient.
The second is your split time. Split times are a reflection of the amount of force you are applying to each stroke. If you are inconsistent with your force application then your split time will vary from stroke to stroke. If you are able to apply the same force consistently, your split time will remain unchanged.From one stroke to the next their split time could vary five to ten seconds. Looking back at our running analogy, this would be the equivalent of sprinting for ten feet, then jogging for five feet, then fast-paced running for seven feet. Now put this together with your erratic stroke rate. If you saw yourself running down the street you’d think, “Who IS that crazy person?”
So now how can you become more efficient? Watch this video on an easy drill to help your rowing !