Understanding the Force Curve in Rowing

The force curve is a valuable tool in rowing, showing how much force you apply throughout your stroke. It visualizes the total force applied by your legs, back, and arms over the length of the stroke. The perfect curve represents a smooth force transfer through different parts of the stroke.

WATERROWER Connect app

The WATERROWER Connect app supports technologies like the handlebar and pulley system which accurately measure stroke data during a workout. This data is saved and visualized in the app as a force curve. By analyzing your curve, you’ll gain valuable feedback to reshape your rowing movement and achieve better results over time. Here’s a simple guide to understanding how it works and how you can use it to row more effectively.

How to Read the Force Curve

The force curve graph gives you valuable insight into your rowing performance:

• Vertical axis: Displays the force you’re applying in Newton.

• Horizontal axis: Shows the length of your stroke in cm.

The area under the curve represents the total energy delivered during the stroke. Dividing this energy by the duration of the stroke gives your power output.

The Four Phases of a Stroke

Every rowing stroke consists of four phases:

1. Catch: This is where your stroke begins, with no force being applied. On the graph, this point starts on the horizontal line, representing "no force." As you gradually start moving your legs, you start applying force to the flywheel and the curve begins to rise.

2. Drive: Here you push with your legs forcefully to accelerate, until you reach maximum force, which is represented as the top of the graph. Achieving this peak force depends heavily on technique and timing, not just raw strength.

3. Finish: At this stage your body and arms work together to extract the last bit of energy from the stroke. You bend your back backwards and pull in the handle with your arms. As you complete the stroke, the amount of force you’re applying steadily reduces until it reaches zero. On the graph this is shown as the curve coming back down to touch the horizontal line, closing the loop.

4. Recovery: Finally, you slide back to the starting position, preparing for the next stroke. This part is not shown in the graph, as you don’t apply force. However, it’s critical for setting up the next stroke. Controlled movement during the recovery is crucial to maintain rhythm and minimize wasted energy.

Smoothly linking all these movements will create a smooth, bell-shaped curve. Irregular shapes may indicate issues with technique and could lead to fatigue, strain, or injury.

Improving Your Stroke

The goal is to maximize the surface area under the curve, which reflects higher efficiency and power. You can achieve this by:

• Applying more force.

• Increasing the stroke length.

Combining both strategies with proper technique gives the best results. Focusing on smooth, controlled movements will help you build a strong, consistent curve while using your force in the most effective way.