Measuring Your Results on a Rowing Machine

What you measure shapes what you improve. A rowing machine gives you plenty of numbers, and the trick is to choose a few and track them consistently.

The core metrics

• Split (pace per 500 m). The most useful pace number, and the one to compare between sessions. A split of 2:10 means you are on pace to cover 500 m in 2 minutes 10 seconds.
• Distance and time. Basic but effective, particularly for benchmark pieces.
• Stroke rate. Strokes per minute. Combined with split, it shows how efficiently you move the boat. See the stroke rate guide.
• Power (watts). A direct measure of output on machines that show it.
• Heart rate. Reveals how hard your body is working at a given pace. Read heart rate zones.
• Calories. Treat as a rough estimate for comparing your own sessions, not a precise figure.

A good starter set is split, stroke rate, time or distance, and a note on how hard it felt. Add heart rate if you have a strap.

Benchmark tests

A repeatable test gives a clear picture of progress. Popular choices are a 2,000 m test, a 5,000 m row or a fixed-time piece such as 20 minutes. Row it under similar conditions every 6 to 8 weeks, with the same warm-up and the same damper or drag setting. Our guide to how to do a 2k erg test walks through it.

Between tests, use smaller checks. For example, a 4 x 1,000 m session at a set rate, or a 30-minute steady row at the same heart rate. If your pace improves at the same effort, you are getting fitter.

Keep your settings consistent

Comparing numbers only makes sense if the conditions match. On an air rower, record the damper setting or drag factor. Note whether you were rested or tired, and whether you rowed at the same time of day. A tired Friday session is not comparable with a fresh Monday one. See drag factor explained.

You can only compare results between different machine types with care. Water, magnetic and air rowers calculate pace differently, so a split on one does not equal a split on another.

Recording your data

• Use a notebook or spreadsheet.
• Connect the monitor to an app such as ErgData on Concept2 machines, which stores sessions automatically.
• Add a line on how you felt, such as sleep or soreness.

A simple log has columns for date, session type, time or distance, average split, average rate, heart rate if known, and a short comment.

Using the data

Look for trends over weeks, not single sessions. If your pace at a given heart rate improves, your fitness is probably improving. If it stalls, check your sleep, recovery and training mix. Our guide to the best apps for indoor rowing sessions can help you choose a tool.

Here is a worked example. Say you row 5,000 m in 22:30, an average split of 2:15. Six weeks later you row it in 21:50, a split of 2:11. That is 4 seconds per 500 m faster, which is a real improvement. If your stroke rate was similar both times, you probably got stronger or more efficient rather than just rowing faster.

Common mistakes

1. Comparing a fresh test with a session done tired.
2. Tracking too many numbers and acting on none.
3. Chasing calorie totals.
4. Changing the damper between tests and then drawing conclusions.
5. Judging progress by one bad day.

For setting targets from your data, read goals for yourself when using a rowing machine.