By settings target for yourself during a workout you can get the most out of your WaterRower. There are three advanced session screens you can explore.

Performance mode

Track your consistency and performance overtime, set a target and keep to it. The graph will show your 500m split time and plot new values overtime.

Fitness mode

Heart rate tracking is one of the most effective ways to tune the way your workout affects your health. Go into "Settings > HR calibration" to configure your heart rate zones. You can either adjust each level or set a maximum heart rate and have us calculate a proposal based on that. A common rule of thumb as a maximum heart rate is to take 220 minus your age. However, please note that this is very personal and can differ significantly.

For people with heart conditions, please consult your doctor or physiotherapist for your most appropriate exercise heart rate.

Focus mode

A key metric in rowing is the number of strokes per minute, you can sprint at 40 strokes a minute or take easy powerful strokes at 20 strokes a minute. The focus mode metronome allows you to set a stroke rate and keep to it, at a 1:2 drive/recover ration you pull when the animation grows and recover during the contraction.