Rowing performance is measured using several key metrics that provide valuable insights into your technique, strength, and endurance. Each metric plays a vital role in helping you track progress, optimize performance, and avoid injury. Here are some essential metrics worth keeping in mind:

Elapsed time

This is the total duration in minutes of your workout session. Tracking time helps measure your consistency and progress over different workouts.

Distance

The distance metric tracks the total distance in meters you've covered during your workout. It can help you set distance-based goals and measure endurance over time.

Stroke count

Stroke count refers to the total number of strokes you complete during your workout. This metric helps you track the volume of your workout and can be used to evaluate your pacing and stamina.

Stroke Rate

Measured in strokes per minute, the stroke rate tells you how often you complete a stroke within one minute. Higher numbers usually indicate higher intensity workouts usually ranging from 16 up to 30. It’s essential to balance a high stroke rate with technique and force to avoid fatigue or strain.

Calories

The calories metric tracks the total energy you've burned during your rowing workout. This is a helpful metric if you have fitness or weight loss goals. It provides a clear understanding of how much total energy you’ve used up during your session.

Speed (m/s)

Speed measures how fast your virtual boat is moving in meters per second. This metric gives you an indication of your pace and how quickly you're covering distance. It helps you evaluate the efficiency of each stroke and your overall performance.

Split

The split time is a cornerstone in rowing that refers to the time it takes you to row 500 meters. It’s a crucial metric for understanding how fast you're rowing and how your pace compares to your goal. A faster split means you're rowing more quickly. Typically these numbers range between 1:30 and 3:00 where a good target time would be 2:00 minutes to cover 500 meters.

Average split

The average split represents the overall average time it took you to row 500 meters over the entire session. This is a helpful metric for assessing your pacing and consistency. It allows you to compare different sessions and track improvements over time.

Power

Power, measured in watts, represents the rate at which you generate energy during each stroke. It reflects how effectively you convert force, measured in newton, into movement. The higher your power, the more energy you produce per stroke, making it a key metric for tracking progress and optimizing rowing efficiency.

Heart Rate

Your heart rate is an important measure of how hard your body is working during rowing. It helps you gauge workout intensity and ensures you're staying in the right heart rate zone to achieve your personal fitness goals. Monitoring your heart rate also helps prevent overexertion, allowing you to push yourself safely and effectively.

When connected to a compatible heart rate monitor, the WATERROWER Connect app provides real-time insights into your heart rate, helping you track performance throughout your workout.

✨ Heart Rate Dial - Premium only

Premium users can access a heart rate dial in the session screen, which allows for continuous monitoring of heart rate zones. This feature helps you stay within your optimal range, maximizing performance and ensuring you make the most of your training.

By keeping track of these metrics, you’ll have everything you need to row smarter, push your limits, and see real progress!