What Do The Numbers On The Rowing Machine Mean?

Rowing machines are one of the most popular pieces of gym equipment for a full-body workout that burns calories and strengthens muscles. To ensure a successful, effective workout, it is essential to master the rowing machine monitor and understand the numbers on it.

In this blog post, we will cover everything you need to know about decoding the numbers on your rowing machine monitor. From understanding key numbers like split time, stroke rate, and damper settings, to monitoring distance and calories burned, we will guide you through each step.

We will also provide tips on how to use these numbers to create an effective workout routine that meets your fitness goals. Get ready to learn how to make the most of your rowing machine workouts!

1. Understanding the Numbers on the Rowing Machine Monitor

woman exercising on rowing machine

The numbers that appear on the rowing machine monitor provide crucial information about your workout, which helps you achieve an effective workout. The monitor displays several stats like time, distance, stroke rate, calories burned, and watts. 

Understanding these numbers contributes to achieving your fitness goals. Tracking the data provided by the monitor helps in making informed training decisions, which are essential for success.

Monitoring your workouts is the key to achieving success with rowing machine workouts. By keeping track of your progress, you can make adjustments as needed to ensure you are meeting your fitness goals. Whether it’s improving endurance or building strength, understanding the numbers on the monitor will help you achieve your desired results quickly and safely.

“Unlock the secrets of the rowing machine’s numbers and unleash your inner athlete. Embrace the challenge and conquer your goals.”

What are the key numbers to look for?

When using a rowing machine, understanding the numbers on the monitor can help you get the most out of your workout. The key numbers to look for include time, calories burned, and strokes per minute. By tracking these numbers over time, you can measure your progress and adjust your workout accordingly.

Additionally, the monitor can be used to measure your intensity during the workout. This can help you see how your rowing performance changes over time and make adjustments to improve your technique and efficiency. Overall, mastering the rowing machine monitor is crucial for achieving an effective workout and reaching your fitness goals.

How do these numbers impact your workout?

When using a rowing machine, it’s important to understand the various numbers that are displayed on the monitor. These numbers can include heart rate, stroke count, and calories burned, among others. Each of these metrics can have a significant impact on your workout and overall fitness goals.

For example, tracking your heart rate can help you maintain an appropriate level of intensity during your workout, while tracking calories burned can help you monitor progress towards weight loss or maintenance goals.

Understanding how these numbers work together can help you maximize the effectiveness of your workout and achieve optimal results. By mastering your rowing machine monitor and decoding the numbers, you’ll be on your way to an effective and efficient workout routine.


Row, row, row your way to fitness success! But don’t just mindlessly pull on that rowing machine handle. To truly crush your fitness goals, you need to understand the numbers on that monitor.

It’s not just about time and calories burned, it’s about strokes per minute and power output. These key metrics will guide you towards optimal results and help you make informed decisions about your training.

2. Decoding Split Time

Concept 2 Rowing Machine Monitor

Split time is one of the most critical metrics in rowing. It measures the time taken by the machine to cover 500 meters. Understanding split time helps you gauge how much effort your body is putting into the exercise. It’s an excellent way to measure stroke rate, power, and endurance as well. For example, if you can row 500 meters in a shorter period, it indicates that you have more power and endurance.

Using split time as a tool, you can make adjustments to your workout routine accordingly. Tracking your progress over time with split time is a great way to monitor and adjust your workout routine periodically. This will help you improve your overall performance and achieve your fitness goals faster. So next time you hop on a rowing machine, pay attention to split time – it can be incredibly useful for improving your rowing experience!

What is split time and why is it important?

Split time refers to the time that your machine spends at the halfway point of the stroke, and it is measured in seconds, as displayed on your rowing machine monitor. The reason why split time is important is that it determines how hard your workout is.

By splitting your workout into multiple segments, you can improve your endurance and conditioning. Using split time to plan and adjust your workouts will help you achieve your fitness goals more effectively. So the next time you’re on a rowing machine, pay attention to your split time and use it to challenge yourself and push beyond your limits.

How to calculate split time?

Split time is a crucial measurement for rowers, and understanding how it works can help you achieve better results on your rowing machine monitor. Simply put, split time is the time it takes you to complete one 500-meter row at a certain speed. It is measured in seconds and reflects the amount of work you are doing.

To calculate split time, you need to know your rowing speed (in meters per second) and your stroke rate (in strokes per minute). Divide your rowing speed by your stroke rate, and you’ll have your split time.

For example, if your rower is moving at 10 meters per second and you’re taking 30 strokes per minute, your split time would be 2 minutes per 500 meters or 120 seconds. Understanding how to calculate split time will help you set goals and track progress during your workout on the rowing machine monitor.

What is the ideal split time for a beginner/intermediate/advanced user?

The ideal split time for a beginner, intermediate, or advanced user will depend on their fitness level and rowing experienceFor beginners or those new to rowing, a split time of around 1:15 is appropriate. As users become more experienced and fitter, they may want to aim for a faster split time. However, it’s essential not to push yourself too hard and risk injury.

For advanced users who compete in races, aiming for a faster split time can lead to better race results. It’s important to note that adjusting your split time downwards should be done gradually and with caution, as increasing intensity too quickly can cause injury. With regular practice and proper technique, you can work towards achieving your ideal split time on the rowing machine.


This nifty split time metric measures your speed, power, and endurance by tracking how long it takes you to cover 500 meters. It’s like having a personal trainer in your pocket, guiding you towards your fitness goals with every stroke.

By keeping an eye on your split time, you can fine-tune your workout routine and achieve peak performance faster than you ever thought possible. But remember, everyone’s ideal split time is different, so don’t push yourself too hard and risk injury. Set realistic goals and watch yourself crush them with ease.

3. Understanding Stroke Rate


The stroke rate is a crucial factor in rowing workouts as it determines the intensity of the workout. Stroke rate is the number of times you pull per minute. It’s important to maintain the right stroke rate to avoid overexerting yourself while also challenging your body enough for a good workout.

Aim to maintain a stroke rate around 80-90 strokes per minute if you want to improve performance, and about 120 strokes per minute to increase endurance. Monitoring your stroke rate can help you adjust your intensity during your workout and get the most out of your rowing machine exercise session.

What is stroke rate and why does it matter?

Increasing your stroke rate can help to increase the intensity and duration of your workout, making it an effective way to improve cardiovascular health, build muscle, and burn fat. Whether you’re a beginner or an experienced athlete, understanding and utilizing stroke rate can help take your workouts to the next level. So pay close attention to this key metric and use it to optimize your rowing machine workouts.

How to calculate stroke rate?

Understanding stroke rate is an important aspect of mastering your rowing machine monitor for an effective workout. To calculate stroke rate, take into account factors such as the user’s weight, fitness level, and experience. Other factors such as humidity and temperature can also affect stroke rate.

The correct stroke rate can help you achieve the desired results while exercising on a rowing machine. To calculate stroke rate, count the number of strokes taken in a minute and multiply by 4. This will give you the number of strokes per minute (spm). The ideal stroke rate varies depending on your goals and fitness level, but it generally ranges from 18 to 30 spm.

It’s important to find the right stroke rate for you in order to optimize your workout and get the most out of your rowing machine. Take some time to experiment with different rates until you find what works best for you.

What is the ideal stroke rate for a beginner/intermediate/advanced user?

For beginners, it is recommended to aim for a stroke rate between 60 and 80 strokes per minute. This allows for proper form and technique to be developed while still getting a good workout.

Intermediate users should aim for a stroke rate of around 100 to 120 strokes per minute, which provides a more challenging workout while still maintaining good form. Advanced users may want to strive for a stroke rate of 150 or even more to push themselves to their limits. Ultimately, it’s important to find the ideal stroke rate that works best for you and your fitness goals.


This little stroke rate number can make all the difference in the intensity and results of your rowing workout. The more strokes you pull per minute, the more intense your workout will be.

But don’t go too crazy – for optimal performance, aim for a stroke rate of 80-90 per minute. If you’re looking to build endurance, bump it up to around 120 strokes per minute. Of course, everyone’s fitness level and goals are different, so experiment with different rates and track your progress to achieve maximum rowing machine gains.

4. The Role of Damper Settings

man working out on rowing machine

The damper setting on your rowing machine can significantly affect how your workout feels and the intensity of your exercise. It is essential to understand how the damper settings work to optimize your workout on the rowing machine. Adjusting the damper settings can make a considerable difference in the resistance level and feel of your strokes.

There are various ways to measure the damper setting on your rower, and each has its benefits. Some people prefer to adjust their damper settings to higher levels for a more intense workout, while others prefer lower levels for a less intense experience. Knowing how to adjust your damper settings can help you achieve an effective workout that best suits your needs and fitness goals.

What is damper setting and how does it affect your workout?

This setting controls how much resistance is applied to the cables as you row and can greatly impact your ability to maintain a consistent speed and rhythm. If the damper setting is too high, it can make it difficult to maintain a steady pace, leading to an ineffective workout.

On the other hand, if the damper setting is too low, you may not be getting enough resistance to work your muscles effectively. Adjusting the damper settings on your rower can help you achieve a more effective workout by finding that sweet spot where you can maintain a consistent pace while still challenging your muscles. Make sure to experiment with different settings until you find what works best for you and your fitness goals.

How to adjust damper settings for an effective workout?

One important factor to consider when mastering your rowing machine monitor is the role of damper settings. These settings play a crucial role in providing an effective workout, as they control the amount of air that flows into the flywheel housing. To adjust your damper setting, start by setting it to a low value and gradually increase it until you find the perfect setting for your workout intensity.

The perfect damper setting will allow you to row at a moderate pace without feeling too hard or too easy. If you find that your rowing machine is not providing an effective workout, it may be time to adjust your damper settings. With proper adjustment, your rowing machine can provide a challenging and effective full-body workout.


The key to maximizing your workout is all in the damper setting. This little knob controls the resistance level and feel of your strokes, making all the difference in the intensity of your exercise.

But don’t settle for just any old setting. Experiment with different damper levels to find the perfect balance between maintaining a consistent pace and pushing your muscles to the limit.

With this knowledge, you’ll unlock a whole new level of rowing machine mastery, allowing you to crush your fitness goals and get the most out of every session.

5. Additional Numbers to Monitor

Concept 2 Rowing Machine Monitor 2

To get the most out of your rowing machine workout, there are a few additional numbers to keep an eye on besides your distance and pace. Heart rate is one that you should monitor throughout your workout, as it can help you determine if you are working at a sustainable level.

You can also use the time displayed on your Rowing Machine Monitor to keep track of how long the workout has been going on for. Additionally, keeping track of the calories burned figure can be helpful in tracking progress over time.

Strokes Per Minute (SPM) is another number you should pay attention to when using a rowing machine. This number indicates how fast you are rowing and can be used to calculate your overall workout intensity.

Finally, make sure to monitor the resistance level to ensure that you are working at a challenging but sustainable level throughout your entire workout. By monitoring these additional numbers, you’ll be able to get the most out of your rowing machine workout and achieve your fitness goals.

What is distance and how to track it?

In addition to monitoring your stroke rate, pace, and calories burned, tracking the distance you row and the time spent rowing is also important for maximizing your workout on a rowing machine. You can do this by using a monitor or a tracking app. Different monitors have different features, so it’s important to find one that meets your needs.

The distance and time measurements are also used to calculate your Heart Rate Zone (HRZ). By understanding your HRZ, you can improve your rowing technique and achieve a more effective workout. To track distance, most monitors will display the number of meters you have rowed, which you can then use to set goals for yourself and measure progress over time. So make sure you keep an eye on this important metric to get the most out of your rowing workouts.

What is calories burned and how to track it?

When it comes to mastering your rowing machine monitor, one of the most important numbers to track is calories burned. This number reflects the amount of energy that your muscles are expending during an effective workout. The monitor on a rowing machine will display this number along with other important information, such as stroke count and time.

There are several ways to track your calories burned, including using a heart rate monitor or using the built-in calorie counter on the rowing machine itself. Once you have a good understanding of your calorie burn, you can start to make adjustments to your workout routine to improve results.

For example, if you notice that you’re not burning enough calories during your workouts, you may need to increase the intensity or duration of your sessions. Overall, monitoring your calories burned is crucial for achieving maximum results from your rowing machine workouts.

Rowing watts – the more accurate power of rowing

Rowing watts – the more accurate power of rowing is one of the best benefits that you can get from a rowing machine. You can easily track your progress by measuring and monitoring your watts, which helps you monitor and improve on your performance in no time. Rowing watts helps measure how hard you are working during each workout session to determine whether or not you’re making any gains in terms of fitness.


Maximize your rowing machine workout by unlocking the power of additional metrics. Keep track of your heart rate, time, calories burned, Strokes Per Minute (SPM), resistance level, and rowing watts to gain valuable insight into your overall workout intensity and progress.

By monitoring these numbers, you can make adjustments to your exercise routine and work towards your fitness goals like a pro. Don’t forget to use a high-tech monitor or tracking app to keep an eagle eye on your distance, time, and heart rate zone for optimal rowing performance. With this data-driven approach, you’ll be unstoppable on the water (or in the gym)

6. Using the Numbers for an Effective Workout

If you want to get the most out of your rowing machine workout, you need to understand how to use the numbers displayed on the monitor. The monitor displays important metrics such as heart rate, time, calories burned, distance covered, strokes per minute (SPM), and resistance level. Heart rate monitors are especially useful for tracking your heart rate throughout the workout.

Time is another crucial metric that helps you calculate how long the workout has lasted. Calories burned are calculated based on your heart rate and time spent exercising. Distance covered will depend on your speed and time.

You can also monitor your SPM to ensure that you are maintaining a consistent stroke rate. Finally, resistance levels allow you to control the difficulty of your workout by adjusting the resistance from 1 (easy) to 10 (hard). By mastering these numbers, you’ll be able to tailor your workouts for maximum effectiveness and achieve better fitness results.

Tips to use these numbers for an effective workout

To get the most out of your rowing machine workout, it’s important to pay attention to the numbers displayed on the monitor. These numbers can provide valuable information about your performance and help you make adjustments for an effective workout. Some tips to use these numbers for an effective workout include:

  • Tracking your calories burned, time, speed, and stroke count
  • Using these numbers to adjust your intensity level or pace
  • Setting specific goals based on these numbers, such as increasing distance or stroke rate
  • Monitoring your progress over time by tracking changes in these numbers

By using the numbers provided by the rowing machine monitor, you can create a more effective workout routine and achieve your desired fitness goals.

Frequently Asked Questions

Have Questions? We Have Answers.

Understanding the numbers on a rowing machine monitor can greatly improve your workout. By tracking your stroke rate, distance, and pace, you can set achievable goals for yourself and monitor your progress over time.

Monitoring your heart rate can also help ensure that you are working out at an appropriate intensity level. Additionally, understanding the numbers on the monitor can help you adjust your technique for better results, leading to a more effective and efficient workout.

On a rowing machine monitor, distance measures how far you have rowed overall during your workout, while time measures the duration of your workout or a specific interval. Pace, on the other hand, is the time it takes to row a specific distance and is calculated by dividing time by distance.

Understanding these numbers can help you track progress and set goals for your rowing workouts. By monitoring your distance, time, and pace, you can see improvements over time and adjust your workouts accordingly to achieve your fitness goals.

To track your progress using the data from your rowing machine monitor, you can use several measurements. First, use the distance measurement to keep track of how far you row each session. You can also track your time and aim to improve your speed or complete the same distance in less time.

Additionally, monitoring your stroke rate and aiming to maintain a consistent rhythm throughout your workout can help improve efficiency. Finally, keeping an eye on your heart rate can ensure that you are staying within a safe and effective range for your fitness level. All of these measures can help you track your progress and reach your fitness goals.

Yes, rowing machine monitors often offer advanced features and settings that can enhance your workout. Interval training settings can help you vary the intensity of your exercise, while heart rate monitors can help you stay within your target heart rate zone.

Additionally, some monitors have preset workouts or allow you to program your own, giving you more control over your routine and helping you reach your fitness goals more effectively. Make sure to read the manual or consult with a fitness professional to learn how to use these features properly.

The numbers on the side of a rowing machine typically refer to the resistance level, also known as the damper setting. The resistance level can be adjusted by turning a lever or knob located on the side of the rowing machine. A higher resistance level will make it more difficult to row, while a lower resistance level will make it easier. It is important to find a comfortable resistance level that allows you to maintain proper form and technique while still providing a challenging workout. Additionally, some rowing machines may display other metrics such as time, distance, and stroke rate to help you track your progress and performance.

Erg is an ergometer that measures the amount of work a person can do. You use ergometers to determine your max heart rate and how many calories you burn during exercise, or to see if you are getting any benefit from your workout.


In conclusion, mastering the rowing machine monitor numbers can be a game-changer in your workout routine. Understanding the key numbers such as split time, stroke rate, damper settings, distance, and calories burned can help you adjust your workout accordingly and achieve your fitness goals faster.

It’s essential to keep track of these numbers and use them to your advantage. Whether you’re a beginner or an advanced user, our guide provides easy-to-follow tips and tricks to decode the numbers for an effective workout.

So start monitoring those numbers and get ready to row towards a fitter you! Don’t forget to share this guide with your fitness enthusiast friends who love using the rowing machine.











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