Why Heart Rate Monitors Are Useful Rowing Equipment

A heart rate monitor gives you an objective measure of effort. It will not make you faster by itself, but it helps you train at the right intensity, which is where most of the benefit comes from.

What a monitor helps you do

• Keep easy sessions easy. Many rowers go too hard on steady-state days. Watching your heart rate keeps you in the intended zone, so you arrive fresh for the hard sessions.
• Pace long pieces. Heart rate drifts up as you tire, so it flags a start that is too fast. If your heart rate climbs steadily at an unchanged pace, you are slowly getting more tired, or it is hot.
• Track fitness over time. If you can row the same pace at a lower heart rate than a few months ago, your aerobic fitness has improved. This is one of the clearest signs of progress on steady work.
• Check recovery between intervals. How quickly your heart rate falls during a rest shows how well you are recovering. If it takes longer to drop than usual, you may be tired.
• Notice when you are run down. An unusually high resting or training heart rate can be a sign of fatigue or illness. It is a prompt to rest, not a diagnosis. For comparison, see Olympic rowers’ resting heart rate.

Heart rate varies with heat, caffeine, sleep, hydration and stress, so treat it as one input alongside pace and how you feel. Our guide to heart rate zones for rowing explains how to set your zones.

Chest strap or wrist?

• Chest straps measure the electrical signal from your heart and are generally the most accurate, especially for hard intervals. They need a damp strap and a snug fit, and they should be washed regularly.
• Wrist watches and arm bands are more comfortable and handy for all-day wear. Optical sensors can lag or misread during intense, arm-heavy effort, so check against a strap if accuracy matters.

An optical arm band worn on the forearm is often more reliable for rowing than a wrist watch, because the wrist flexes constantly through the stroke. If your watch reads oddly, try wearing it higher on the arm or tighter.

The current Concept2 PM5 monitor accepts Bluetooth and ANT+ heart rate straps, so check your strap’s compatibility before buying. Our 5 things you may not know about the Concept2 RowErg covers its heart rate support and more. See how to use a rowing machine if you are new to the erg.

What to look for in a monitor

1. Accuracy during intervals. Look for a strap with a good reputation for fast response.
2. Compatibility. Does it work with your erg monitor, your watch and your training app?
3. Comfort. A strap should not chafe. A soft fabric strap is better for long sessions.
4. Battery life and waterproofing. Especially if you will use it on the water.
5. Memory and sync. Can it record a session and upload it, so you can review trends?

You do not need an expensive model. A basic strap that pairs with your phone or watch is plenty.

How to use the numbers

A simple way to start is to use a heart rate monitor on your steady sessions only:

Session	Aim	How the monitor helps
Steady state, 30 to 60 min	Comfortable, conversational effort	Keep within your easy zone; slow down if you drift above it
Intervals, such as 4 x 4 min	Hard but repeatable	Check recovery in the rest; note peak in each rep
Time trial or test	All-out effort	Look afterwards at the profile; do not chase heart rate during it

Do not chase a particular number during a hard test piece. Heart rate lags behind effort, so on short, intense pieces it will not tell you much until the piece is over. In a long steady piece, though, it is invaluable. For wider session habits, see the do’s and don’ts of rowing machine workouts.

Using one on the water

On the water, a watch or phone mount shows your data live, but your priority is safety and awareness. Make sure the device is waterproof and secured, and do not look at it when you should be watching the course or the crew. Many rowers prefer to review the data after the session.

Getting started

Find your maximum heart rate from a properly supervised test or a well-established estimate, then set zones. Estimates from age formulas can be well out for an individual, so treat them as a rough guide. Keep a note of your results each month. If you have a heart condition, take medication that affects your heart rate, or are unsure whether high-intensity training is safe, speak to your GP first. More kit advice is in the boats and kit hub.