If you’ve ever looked at a rowing machine’s monitor and felt confused, you’re not alone. Understanding what do numbers on rowing machine mean is the key to using this fantastic piece of equipment effectively.
This guide will break down every number you’ll see, from speed and distance to those mysterious split times and stroke rates. Once you know what they’re telling you, you can set better goals, track your progress, and get a much better workout.
What Do Numbers on Rowing Machine Mean
The display on a rowing ergometer shows a set of core metrics that give you a complete picture of your workout. While brands like Concept2, WaterRower, and NordicTrack may have slightly different layouts, the fundamental numbers are the same. Let’s look at each one.
The Core Metrics Explained
These are the main numbers you’ll focus on during most workouts.
Time
This is simply how long you’ve been rowing. It’s usually shown as minutes and seconds. You can use it to do timed pieces, like a straight 20-minute row, or to pace yourself during interval training.
Distance
This shows how far you’ve rowed, typically in meters. The machine calculates this based on the number of strokes and the force you apply. A common workout goal is to see how long it takes you to row 2000 meters, which is the standard race distance.
Stroke Rate (SPM)
Stroke rate, or Strokes Per Minute (SPM), is how many full strokes you complete in a minute. It’s like cadence on a bike. A higher SPM means you’re moving faster, but not necessarily with more power.
- Low Rate (18-24 SPM): Good for warm-ups, cool-downs, and powerful strength-focused pieces.
- Medium Rate (24-30 SPM): The sweet spot for steady-state cardio and endurance workouts.
- High Rate (30+ SPM): Used for sprint intervals and race simulation. It’s demanding on your cardiovascular system.
Split Time (Pace)
This is one of the most important numbers, but it can be confusing at first. Split time tells you how long it would take to row 500 meters at your current pace. It’s displayed as minutes and seconds, like “2:05.”
A lower split time means a faster pace. If your split drops from 2:30 to 2:15, you’ve sped up. This number changes with every stroke, giving you instant feedback on your effort level.
The Power and Energy Metrics
These numbers help you understand the intensity and output of your workout.
Watts
Watts measure the actual power you are producing with each stroke. It’s a direct reflection of how hard you’re pulling. More watts equals more power. This number is closely tied to your split time—higher watts will always result in a lower (faster) split.
Calories
The monitor shows calories burned. It’s crucial to know this is an estimate based on your power output (watts) and sometimes your entered body weight. Different machines use different formulas, so don’t take it as an absolute scientific fact, but it’s useful for comparing efforts on the same machine.
Additional Useful Data
Some machines and advanced displays will show a few other helpful pieces of information.
- Heart Rate: If you wear a compatible chest strap, your heart rate can be displayed. This is the best way to gauge your true cardiovascular effort level.
- Force Curve: Some screens show a graph called a force curve. This illustrates how you apply power during a stroke. An ideal curve looks like a smooth hill, showing a strong, efficient application of force.
- Interval Data: For interval workouts, the screen will often show your time/pace for the current interval and your rest time.
How to Use the Numbers for a Better Workout
Now that you know what the numbers mean, here’s how to apply them.
Setting Up Your Monitor
- Select your user profile or enter your weight if prompted. This makes calorie estimates more accurate.
- Choose your workout type: “Just Row,” a set distance, a set time, or intervals.
- Familiarize yourself with the “Display” or “Units” button to cycle through different data screens.
Pacing Your Workout
Use your split time as your primary guide. For a steady, sustainable cardio session, find a split you can hold consistently. If you see the split creeping up (getting slower), you know your effort is dropping.
For example, you might aim to hold a 2:30 split for 20 minutes. Glance at the monitor every few strokes to stay on track.
Tracking Progress
Don’t just look at calories. Better markers of improvement are:
- Rowing a set distance (like 2000m) in a faster time.
- Holding a lower split time for the same duration.
- Being able to maintain a target split with a lower stroke rate (meaning you’re getting more powerful per stroke).
Common Mistakes in Reading the Data
Beginners often misinterpret the feedback. Here’s what to avoid.
- Chasing a High Stroke Rate: Rowing at 32 SPM with a weak stroke is inefficient. Focus on power first, then add rate.
- Ignoring the Split: Focusing only on distance or time without noting your pace misses the point of intensity measurement.
- Overvaluing Calories: The calorie count is a rough guide, not a perfect score. Don’t sacrifice form to make the number go up.
Another common error is not checking the units. Make sure your distance is in meters and your split is per 500m, as this is the standard.
Putting It All Together: A Sample Workout
Let’s follow a 20-minute workout to see the numbers in action.
- Minute 0-5 (Warm-up): Start rowing easily. Your split might be high (like 3:00), and your stroke rate low (18-20). Just focus on moving.
- Minute 5-15 (Main Set): Settle into your workout pace. Aim to hold a consistent split, say 2:25. Watch this number closely. Your stroke rate might settle around 26 SPM.
- Minute 15-20 (Cool-down): Gradually slow down. Let your split time rise and your stroke rate drop back to 20 SPM. Check your total distance and average split at the end.
After the workout, you can review your average split, total meters, and average stroke rate. Next time, try to beat one of those numbers.
FAQ: Your Questions Answered
What is a good split time on a rowing machine?
A “good” split time depends entirely on your fitness level, age, and gender. For a beginner, holding a 2:30 split for 10 minutes is a great start. More experienced rowers might aim for splits under 2:00. The key is to compare against your own past performances, not others.
What is a good stroke rate for rowing?
For general fitness and endurance, a stroke rate of 24-30 SPM is perfect. Use lower rates (18-24) for strength-focused, powerful rows. High rates (30-36) are best saved for short, intense sprints.
How does the machine calculate distance?
The machine doesn’t measure literal distance. It calculates “virtual” meters based on the work you do. Each flywheel revolution (or water displacement) is converted into a distance figure using a calibrated formula. This is why it’s consistent across all machines of the same model.
Why is my split time always changing?
It’s supposed to! The split is a live, instant reflection of your power output. It changes with every stroke because your force isn’t perfectly constant. It will go up (slower) during your recovery phase and drop (faster) during the drive. Watch the average split for a more stable number.
Are the calories burned accurate?
They are a close estimate but not 100% accurate. The calculation is based on the mechanical work you do (watts). For the best estimate, make sure your user profile includes your correct weight. Even then, view it as a helpful trend indicator rather than a precise medical measurement.
Understanding what do numbers on rowing machine mean turns the monitor from a confusing screen into your personal coach. Start by focusing on just one or two metrics, like split time and stroke rate, during your next session. With practice, you’ll be able to glance at the display and instantly know exactly how your workout is going and how to adjust it. This knowledge is what makes the rowing machine such a powerful tool for tracking and achieving your fitness goals.