3 Numbers And A Power Curve That Will Make You a Better Rower
This blog will review how to use 3 distinct numbers on the Concept 2 monitor as well as how to use and measure the power curve application. 
Watts – A unit of power. The higher the watts… the more energy you are producing in each stroke. Watts should be used for both new and experienced individuals as it is easy to understand and can be a very effective tool to find precise power and consistency with each stroke. A good first goal for individuals that are new to the sport of rowing is to hold your body weight in pounds in watts. The next goal would be to consistently hold the watts at your body-weight for every stroke during a 1 minute piece and then 2 minutes and so on. The watts can go higher as the individual gets stronger and more affluent with the rowing technique. The higher the watts… the more calories you burn and the faster you go! To give some perspective on how physically challenging rowing is, Olympic rowers are usually able to hold nearly 3 times their body-weight in watts for up to 8 minutes straight during a Olympic standard 2,000 meter race.
*Navigate To Display Watts Option Using The Monitor
- Start Rowing On The Machine To Turn On
- Press Change Units Button On Your Monitor To Watts Power
- Select Power – Watt Button
Splits – A measur
ement of time that predicts the outcome of a total distance or piece. Concept 2 defaults to a 500m split time which you can use to determine the time it takes you 
to row any length piece such as a 500m, 1000m, 2000m, 6000m, 10000m, and so on. Split time decreases with the use of power and efficiency and can then be used to accurately project the time it takes to cover short or long distances. For example, maintaining a 2:10 split time for 2,000 meters would have a projected time of 8minutes and 40 seconds for a 2,000-meter piece.
*Navigate To 500 Meter Split Option On Monitor
- Start Rowing On The Machine To Turn On
- Press Change Units Button On Your Monitor To 500 Split Time Average
Stroke Rate – The cadence or pace measured in SPM ‘Strokes per minute.’ Your stroke rate or cadence in Strokes per Minute (SPM) updated every stroke. (Aim for somewhere between 20 and 30 SPM). While rowing at UC Berkeley and the national team we took pride in the fact that we usually took less strokes but went faster than 
everyone else on the water during practice and competition. Taking less strokes and going faster is more efficient than taking more strokes. Test yourself on the rowing machine with this “Leap Frog” workout as illustrated below and see if you can compete against yourself to force more power from every stroke.
*Leap Frog workout (V1:00/1:00R In Concept 2 Menu)
Compete against yourself during these aggressive bursts. While most rowing workouts are aerobic, this one is designed to be anaerobic. Like a weightlifting session, you’ll exert your muscles enough to produce lactate which leaves you with that burns-so-good feeling. Ultimately, an anaerobic rowing machine session will help you increase your power output and endurance because you’ll be forced to tap into the strength of your legs. While paying strict attention to your stroke rate, try to maintain or increase your meters rowed during each “on” minute. This challenging row is 40 minutes and will burn roughly 700 calories.
Power Curve – A ‘self-coaching’ function on the Concept 2 monitor that displays a curve in your stroke every time you pull on the handle. The power curve will give you immediate feedback on how your stroke is preforming either efficiently or inefficiently every time you pull on the handle. There are five different display settings on the PM5 monitor but one of the best settings for constantly checking your rowing technique and timing at the catch of the stroke is the power curve option on the monitor display. The power curve displays power distribution per stroke and gives very valuable
feedback to the individual and what needs improvement.
*Navigate To Power Curve Option On Monitor
- Start Rowing On The Machine To Turn On
- Press Change Units Button On Your Monitor To Display Power Curve Option
Tags: Best fitness trainer in long beach, Best indoor rowing machine, Concept 2, Fitness class in LA, indoor rowing, Indoor Rowing Class, Jack Nunn, Long beach fitness class, Long beach gym, Rowing Class, Roworx
