If you’re new to indoor rowing, you might wonder what is a good wattage for rowing. This is a common question, as watts give you a clear measure of your power output on the machine.
Understanding your wattage helps you track progress and train effectively. It’s not about one perfect number, but about finding the right range for your goals and fitness level. This guide will help you figure out where you should be and how to use this data.
What Is A Good Wattage For Rowing
There is no single “good” wattage that fits everyone. A good wattage depends on your age, weight, gender, experience, and the duration of your workout. A powerful athlete might sustain 400 watts, while a beginner might aim for 50-100 watts. The key is to find a wattage that challenges you appropriately for your specific session.
For most training, you’ll be working in a range. Think of it like gears on a bike; you use different wattage for a warm-up, a sprint, or a long steady piece.
Key Factors That Influence Your Wattage
Several things determine the wattage numbers you see on the monitor.
- Your Weight: Heavier rowers can typically generate more power because they can apply more force. This is why comparing raw wattage with others can be misleading.
- Fitness Level & Experience: As you get fitter and your technique improves, your wattage will naturally increase for the same perceived effort.
- Age and Gender: Biological factors play a role. Performance norms are often categorized by age and gender for a more accurate comparison.
- Workout Duration & Goal: Your target wattage for a 2-minute test will be much higher than for a 30-minute endurance row.
Average Wattage Ranges by Experience Level
These are general ballpark figures for a steady-paced, 20-30 minute row. Remember, individual results will vary widely.
- Beginner: 50-150 watts. Focus here is on learning proper form, not chasing high numbers.
- Intermediate: 150-250 watts. You’re comfortable with the technique and can push with consistency.
- Advanced: 250-350+ watts. This reflects strong fitness and efficient power application.
It’s easy to get discouraged if you see someone else’s high score. Always compare you to your own past performances, not to others.
Why Watts Are a Better Metric Than Just Speed
While the split time (time per 500 meters) is popular, watts provide instant feedback on your power. Split time is a result of your power. Watts show the direct input. Watching your wattage can help you pace perfectly; you can hold a steady 200 watts, but your split might drift slightly as you get fatigued.
How to Find Your Personal Wattage Zones
To train smart, you need to know your zones. Here’s a simple way to figure them out.
- Find Your Baseline: Row easily for 10 minutes to warm up. Then, row for 2000 meters at a strong, sustainable pace where you feel you could say a short sentence. Note your average wattage for that piece. This is a great starting reference.
- Calculate Your Zones: Use percentages of that baseline or, better yet, a percentage of your maximum heart rate if you know it.
- Light Recovery (50-65%): Easy watts for warm-ups and cool-downs.
- Steady Aerobic (65-75%): The foundation zone for building endurance. You can hold a conversation.
- Threshold (75-85%): Challenging but sustainable for 20-30 minutes. Speech is broken.
- Anaerobic (85-95%): High power for intervals. Only a few words at a time.
- Max Effort (95-100%): All-out sprint power for very short bursts.
Using Wattage in Different Workouts
Now, let’s apply these numbers. Here’s how to use wattage in common workout types.
For Long, Steady-State Rows
Aim for your steady aerobic zone (65-75%). The goal is consistency. Try to keep your wattage within a 10-watt range for the entire session. If you start at 180 watts, try to finish at 170-180 watts, not letting it drop to 150.
For Interval Training
Intervals are where wattage control is crucial. For example, in a 8x500m interval set:
- Your work interval wattage should be in your anaerobic zone.
- Your rest interval wattage should drop right down to light recovery.
This precise control ensures you’re working hard enough on the efforts and recovering enough in between.
For Sprint Pieces
This is about maximizing your peak wattage. After a good warm-up, go all-out for short periods (e.g., 1 minute). See what your max wattage is. Over time, you’ll see this number creep up as you get stronger. Don’t do max sprints every day though, as they are very taxing.
Common Mistakes to Avoid With Rowing Wattage
- Chasing High Watts with Bad Form: This is the biggest error. Sacrificing technique for a higher number leads to injury and is inefficient. Smooth power application is key.
- Ignoring Stroke Rate: Wattage and stroke rate are connected. A higher stroke rate often means higher wattage, but not if each stroke is weak. Find a sustainable rate (often 24-30 spm) for your target wattage.
- Only Doing High-Wattage Sessions: Your body need variety and recovery. Most of your training should be at lower, aerobic watts to build a strong engine.
- Forgetting About Drag Factor: The damper setting isn’t resistance. A lower drag factor (around 100-120 for most) often allows for better technique and higher sustainable wattages for many people.
How to Improve Your Sustainable Wattage
Want to see your numbers go up over time? Follow these principles.
- Master Technique: A efficient stroke delivers more power to the flywheel. Work on the sequence: legs, body, arms on the drive; arms, body, legs on the recovery.
- Build Leg Strength: Over 60% of your power comes from your legs. Incorporate squats and deadlifts into your routine.
- Increase Training Volume: Spend more time rowing at moderate, aerobic watts. This builds the cardiovascular base that supports higher outputs.
- Add Structured Intervals: Once or twice a week, include interval sessions that push your high-wattage capabilities.
- Rest and Recover: Your body adapts and gets stronger when you rest. Don’t underestimate sleep and good nutrition.
Tools to Track Your Wattage Progress
Don’t just look at the monitor and forget. Tracking your data is motivating and informative.
- The PM5 Monitor Logbook: If you use a Concept2 rower, the PM5 stores your workout history. Review it regularly.
- Fitness Apps: Apps like Strava or ErgData sync with your rower to provide detailed graphs and trends over weeks and months.
- A Simple Notebook: Sometimes the old ways are best. Write down the date, workout type, average wattage, and how you felt.
FAQ: Your Rowing Wattage Questions Answered
What is a good average wattage for a beginner?
For someone new to rowing, a good average wattage for a 20-minute row might be between 80 and 120 watts. The primary focus should be on maintaining good form, not the number.
How does weight affect rowing wattage?
Heavier individuals can usually produce more wattage because they have more mass to drive with their legs. For a more fair comparison across weights, look at the Concept2 online logbook which ranks performances by weight class.
Is a higher wattage always better?
Not at all. Higher is better only if the goal is maximum power for a short time. For health and endurance, being able to sustain a moderate wattage for longer is often a better goal than a high, unsustainable peak.
What’s a good wattage for weight loss on a rower?
For fat loss, consistency matters most. A wattage where you can row for 20-30 minutes at a conversational pace (likely in that 65-75% zone) is perfect. You’ll burn significant calories without burning out.
Why does my wattage fluctuate so much during a stroke?
This is normal! The monitor shows instant watts. It will spike at the catch (the start of the drive) and fall during the recovery. Pay attention to the average watts for a piece, not the instant jumpy number.
How do I increase my max wattage?
To increase you peak power, include short, maximal effort sprints (10-20 strokes) with full rest. Also, off-erg strength training, especially for the legs and back, is very effective for boosting max watts.
Figuring out what is a good wattage for rowing is a personal journey. Start by finding your baseline, train in the appropriate zones for your goals, and prioritize technique above all else. The numbers will follow as your fitness improves. For a deeper look at rowing data and rankings, you can check out the official Concept2 Online Logbook.