Stepping onto a rowing machine can feel a bit confusing at first, especially when you’re faced with a display full of numbers. Knowing how to read the rowing machine display is the key to getting a great, effective workout. This guide will break down every common metric you’ll see, so you can row with confidence and track your progress.
How to Read the Rowing Machine Display
Most rowing machine consoles, whether you’re on a Concept2, WaterRower, or another brand, show similar core data. While the layout might vary, the information is universal. Let’s get you familiar with the main screen.
The Core Metrics You Need to Know
These are the numbers you’ll look at most often during your workout. They tell you about your effort and results.
- Time: This is simply how long you’ve been rowing. It can show total time or count down from a set time if you’re doing an interval.
- Distance: Measured in meters or miles, this shows how far you’ve “traveled.” It’s the most common goal for workouts, like rowing 2000 meters.
- Stroke Rate (SPM): This is your strokes per minute. It’s how many times you complete the rowing motion in 60 seconds. A typical steady pace is 24-30 SPM.
- Split Time /500m: This is one of the most important numbers. It tells you how long it would take to row 500 meters at your current pace. A lower split time means you’re rowing faster and with more power.
Understanding Your Power and Pace
Your power output is what really defines the intensity of your workout. The display shows this in a couple of ways.
Split Time: Your Pace Benchmark
Think of split time like your speedometer. If you see a split of 2:30, it means you’re on track to complete 500 meters in 2 minutes and 30 seconds. As you push harder, this number will drop. Consistency is key here—try to hold a steady split during a workout.
Watts: The Measure of Instant Power
Watts measure the actual power you’re generating with each stroke. It’s directly tied to your split time but shows it as a raw power number. More watts equals a faster split. It’s a great metric for comparing efforts across different workout types.
Calorie Tracking on the Display
Most machines show calories burned. It’s important to know there are two types.
- Total Calories: The total number burned during the session.
- Calories Per Hour: The rate at which you’re burning calories. This number changes instantly with your effort.
Remember, these are estimates based on your weight and effort. They can vary between machine brands, so use them as a guide, not an absolute.
Using the Display for Different Workouts
You can use the display to guide various training sessions. Here’s how to set it up for success.
For a Set Distance Workout
- Select the “Single Distance” mode on your monitor.
- Set your goal distance (e.g., 5000 meters).
- Row! Watch your split time to manage your pace. The display will count down the meters remaining.
For a Timed Interval Workout
- Choose the “Intervals” or “Variable” mode.
- Set your work time and rest time (e.g., 1:00 work, 0:30 rest).
- The screen will usually flash or beep to signal the change. Focus on holding a strong split time during the work periods.
Advanced Metrics and What They Mean
Some machines offer more detailed feedback. These metrics help you refine your technique.
- Stroke Count: The total number of strokes you’ve taken. Combined with distance, it can show your efficiency.
- Heart Rate: If you wear a compatible chest strap, your heart rate will display. This is the best measure of your cardiovascular effort.
- Force Curve: Some high-end screens show a graph of your stroke’s power application. A smooth, bell-shaped curve indicates a strong, efficient stroke.
Common Display Mistakes to Avoid
Beginners often misread or focus on the wrong data. Here’s what to watch out for.
- Chasing a High Stroke Rate: Rowing at 40 SPM with a weak stroke is less effective than rowing at 28 SPM with power. Focus on a strong drive first, then increase rate.
- Ignoring Split Time: If you only look at distance or calories, you miss the best indicator of your intensity. Your split time is your friend.
- Not Setting the Damper Correctly: The damper lever on the side (like gears) affects how the machine feels. A setting of 3-5 is usually best for most people; it’s not a difficulty level.
Putting It All Together: A Sample Session
Let’s say you want a 20-minute workout. Here’s how to read your display throughout.
- First 5 mins (Warm-up): Watch your stroke rate. Keep it low (20-24 SPM). Let your split time be high (maybe 2:45). Don’t worry about speed yet.
- Middle 10 mins (Work Phase): Pick a target split time, like 2:30. Try to hold it steady. Glance at your stroke rate—it will likely settle around 26-28.
- Last 5 mins (Cool-down): Let your split time rise gradually. Reduce your stroke rate. Watch the total distance you achieved as a measure of your work.
FAQ: Your Rowing Display Questions Answered
Q: What is the most important number to watch on a rowing machine?
A: For most workouts, your split time per 500 meters is the key metric. It directly reflects your power and pace.
Q: How do you read the distance on a rower?
A: The distance is usually shown prominently in meters or miles. It counts up from zero or counts down if you set a distance goal.
Q: What is a good stroke rate for rowing?
A: For general fitness, 24-30 strokes per minute is a good range. Higher rates are for sprinting, lower rates are for power-focused drills.
Q: Why does my rowing machine show two different calorie counts?
A: One is total calories burned, the other is calories per hour (your current burn rate). They serve different purposes for tracking.
Q: Can I use the display to improve my rowing form?
A: Yes! A consistent split time at a lower stroke rate often indicates better form and more power per stroke. A wildly fluctuating split can mean inconsistent technique.
Mastering your rowing machine’s display turns random pulling into smart training. Start by focusing on just one or two metrics, like time and split, during each workout. Soon, reading the numbers will become second nature, and you’ll be able to push yourself to new personal bests with clear, measurable goals. The data is there to help you, so use it.