I’m going to explain to you in this tip what is the data I like to display on the screen of my computer when I row or coach a rower.
On the top left I have the power curve. On the blog tip of yesterday number 361 you have really good information about shape of power curves.
On the top Right side I do like to have on big a graphic of different values or Energy x stroke or the split x500m. I will make the choice depending on the workout I want to do.
On the boxes under the power curve I want to have:
1) Energy x stroke:
This one is the one I like the most because the bigger this number the more area inside of the curve and the more work x stroke. The highest number I have seen is 1400 and this is a range or numbers for different people:
Top Man: 1400
Top Woman: 1150 (I believe they can pass 1200)
Top Lightweight man: 1300
Top Lightweight woman: 950 (I believe they can pass 1000)
For a woman is good a range from 600 to 800. The top College women are on the 950.
For a man a good range is from 800 to 1100. The top College kids are 1250.
A good workout for a good male rower is 60 minutes non stop @ 18 at an average of 950 Joules x stroke.
A good workout for a good female rower is 60 minutes non stop @ 18 at an average of 650 Joules x stroke.
2) Stroke rate
3) Split x 500meters
4) Relative Peak force position: You get this one as a % number. At any given Base of the curve that is the stroke length number, you peak your force or the top of the curve in a number. The percentage of peak of that base is the number displayed here. If you peak early you will have a number under 50%. If you peak on the middle of the power curve you will see a 50.00% if you peak later a higher number than 50%. At low rates I like to see from 40 to 50%. Some good rowers will display even 55. At race pace with the right drive time like on the water the peak force position will depend on the boat even you are rowing. A 1x will have a different peak % than an 8+. Also women that are weaker on their upper body will have a tendency to display lower numbers than men.
5) Stroke Length: Here is good something from 145 to 165. A tall rower even 170. It is good to get this number high by rowing long at the catch and normal at the finish.
7) K factor: This is the drag factor. A heavy drag can be 1.3. A light one 0.65. The drag for a single ranges from 0.8 to 1.05. You can check your drive time on the water and find out the drive time on the RP3. When you match them at the same intensity it means that you have the same rig. It is good also to rig by feel. You can row your 1x and get on the land and row the RP3. You can adjust by feel a very accurate similarity to what you are feeling.
9) Drive time: It is the time from the moment you action the flywheel at the catch to the moment you change direction at the finish of the drive and the flywheel starts decelerating.