If you’ve ever stepped onto a rowing machine, you’ve probably wondered what do the numbers on the rowing machine mean. The display can look like a confusing dashboard, but each figure is a key piece of feedback.
Understanding these numbers turns random pulling into effective training. It helps you track your progress, set goals, and row with better technique. Let’s break down each one so you can get the most from your workout.
What Do The Numbers On The Rowing Machine Mean
Modern rowers, like those from Concept2, show several core metrics. While brands vary, the main numbers are universal. Here’s your quick guide to the essential figures you’ll see.
The Core Metrics Explained
These are the primary numbers that give you instant feedback on your rowing session.
- Time: This is simply how long you’ve been rowing. It can show elapsed time for your piece or count down for interval workouts.
- Distance: Measured in meters, this shows how far you’ve “traveled.” It’s the standard unit for tracking your rowing volume.
- Split Time: This is one of the most important numbers. It shows your pace, or how long it would take you to row 500 meters at your current effort. A lower split time means your going faster.
- Stroke Rate (SPM): This is your strokes per minute. It’s how many times you complete the rowing motion in 60 seconds. A higher rate means a faster cadence.
Understanding Your Power and Calories
These numbers help you gauge the intensity and output of your workout more closely.
Watts
Watts measure the actual power you are generating with each stroke. It’s a direct reflection of force. More power equals more watts. This number reacts instantly to changes in your effort, making it very sensitive.
Calories
The machine estimates the number of calories you’re burning. It’s important to know this is just an estimate. The calculation is based on watts and is standardized, so it’s great for comparing your own workouts, even if the absolute number isn’t perfectly accurate for every individual.
The Performance Monitor’s Memory
Your rower doesn’t just show your current stats. It also stores data from past sessions, which is crucial for tracking improvement.
- Average Split: Your average pace per 500 meters for the entire workout. This gives you a overall picture of your session’s intensity.
- Total Meters: The lifetime meters logged on the monitor. This is your long-term training log and a badge of honor for consistent rowers.
How to Use the Numbers for Better Workouts
Now that you know what the numbers mean, here’s how to apply them to structure effective training.
For Technique Focus
When working on form, ignore pace for a bit. Focus on keeping a low, consistent stroke rate (18-24 SPM) and watch the watts. Smooth, powerful strokes should make the watts jump up with each drive, not fluctuate wildly.
For Endurance Training
Pick a split time you can just barely hold for your target distance, say 2000 meters. Hold that split as steady as you can. Your average split at the end will tell you if you paced it correctly.
For Interval Training
Intervals are about alternating high and low effort. For example, row hard for 1 minute at a low split (like 2:00/500m), then row easy for 1 minute at a high split (like 3:00/500m). The monitor’s interval function helps track these rounds.
Common Mistakes in Reading the Display
Beginners often misinterpret the data. Here’s what to avoid.
- Chasing a High Stroke Rate: A super high SPM with a slow split means you’re rushing the motion without applying power. It’s inefficient and tiring.
- Ignoring the Average: Only looking at your current split can be misleading. Your average split for the piece is your true score.
- Forgetting to Reset: Always clear the monitor before a new workout. Otherwise, your averages and totals will be skewed by the previous session.
Setting Up Your Monitor Correctly
For the numbers to be accurate, you need to set the monitor up right. Here’s a quick checklist.
- Enter your weight if the machine asks for it. This affects the calories calculation.
- Select the correct display format. Choose “Just Row” for simple sessions or use the pre-programmed workouts for structure.
- Check the drag factor if your machine allows it. This isn’t the damper setting; it’s a number that accounts for machine resistance and flywheel cleanliness for a true feel.
Putting It All Together: A Sample Session
Let’s see how the numbers guide a simple 20-minute workout.
- Warm-up (5 min): Row easy. Watch your split stay high (maybe 2:45/500m) and your SPM low (20-22). Just focus on moving.
- Main Set (10 min): Try to hold a steady pace. Aim for a split of 2:30/500m. Keep your SPM around 24-26. Glance at your average split to see if your on target.
- Cool-down (5 min): Row slowly again. Let your split rise and your heart rate come down. Note your total meters and average split for the day.
FAQ: Your Questions Answered
What is a good split time on a rowing machine?
A “good” split is highly personal. It depends on your fitness, age, and gender. Focus on improving your own time rather than comparing. A common goal for beginners is to get under 2:30/500m for short pieces.
What does the stroke rate number mean?
Stroke rate (SPM) is your rowing cadence. Most efficient endurance rowing happens between 18-30 SPM. Higher rates are for sprinting, lower rates for power-focused drills.
How are calories calculated on a rower?
The machine uses a formula based on the watts you produce. Because it doesn’t know everything about your metabolism, treat it as a consistent estimate for tracking your effort across workouts, not an absolute scientific measure.
Why is my distance measured in meters?
Rowing is rooted in on-water sport, where distances are metric. The standard race distance is 2000 meters, so it’s become the universal standard for indoor machines too.
What’s the difference between watts and split time?
They are two sides of the same coin. Watts show instant power. Split time shows the pace that power creates. They are directly linked: more watts always equals a lower (faster) split.
Learning what the numbers mean is the first step to better rowing. Start by watching just one or two metrics per workout, like keeping a steady split. Over time, you’ll learn to read the whole display like a pro and use the feedback to push your limits safely and effectively.