Performance Metrics on the Erg
For our Athletes that may not be as experienced on a Concept 2 Rower, we created this simple manual to explain the main performance metrics we utilize at Rowgatta. For more information about using the monitor, ask one of our Coaches or check out the Concept 2 website here.
Meters: How far you’ve rowed.
Example: A Coach may instruct Athletes on the rowers to complete three 500-meter sprints, with 30 second rest breaks in between.
Split or Split Time: The amount of time it takes to row 500 meters. This is displayed on the rower’s screen and indicates how fast you are moving.
Example: A Coach may instruct Athletes on the rowers to alternate each 30 seconds between a moderate speed of 3:00-minute split and 2:00-minute split sprints.
Stroke Rate or SPM: Strokes Per Minute. This is your cadence - how many times you are pulling per minute. Keep in mind that a higher SPM does not necessarily mean you are rowing faster!
Example: A Coach may instruct Athletes on the rowers to start rowing at 20 strokes per minute for one minute, then 25 strokes per minute the following minute, and 30 strokes per minute the minute after that.
Calories: An estimated measurement of the amount of effort you have exerted. Keep in mind that this is simply a formula and does not reflect the number of calories you have burned in the workout!
Example: A Coach may instruct Athletes on the rowers to row 100 calories as fast as they can and keep track of the time. Over time, you’ll notice how that time keeps getting shorter for you!
Calories Per Hour: Similar to your split but shows your pace in terms of Calories rather than speed.
Example: A Coach may instruct Athletes on the rowers to push their pace for a sprint whereby beginners try to maintain their CPH above 800, intermediates above 1,000 CPH, and advanced Athletes above 1,200 CPH.