2 Numbers That Will Make You a Better Rower
The 2 numbers are the basic building blocks of your training. They determine how much weight you will lift, how fast you will run, and how long you can stay at rest.
When it comes to rowing machines, they provide the perfect way to train these two variables. But when it comes to rowing yourself or doing other exercises with weights (such as squats), there is no such thing as “perfect”. There are always going to be variations that you need to make. So let’s take a look at some of the most common ones:
Rowing Machine Reps/Repetitions per Set
There are many different types of rowing machines, but the general rule is that you should do 2 sets of 10 reps or less on each set. For example, if you want to increase your speed on the ergometer, then start with 3 sets of 5 reps and work up from there.
If you want to improve your strength, then start with 3 sets of 8 reps and work up from there.
Rowing Machine Weight Sets Per Exercise
You may have noticed that the number of sets on the rower varies depending upon which type of machine you use. Some machines allow only one set per exercise while others offer multiple sets per exercise.
The best way to figure out what kind of rower you have is to ask the manufacturer directly. If you cannot do that, then the next best way is to count the number of weights that are on the device. The more weights that you have, the more sets you can perform and the more flexibility you have in your training.
The Rowing Machine 500m Time
A 500m time is the average time it takes you to row 500 meters on a flat surface. It is sometimes referred to as your “2K” time, which is the average time it takes you to row a 2Km race.
By seeing how fast you are able to complete a 2Km race, you can determine what type of training you need to do in order to maximize your speed and endurance.
Once you know your 500m time, then you can pair it up with your 2K time to come up with a training program that best fits your needs. For example, let’s say that your 2K time is 7:00 and your 500m time is 1:40.
Because your 500m time is faster than your 2K time, this means that your 2K race was slow because you lacked endurance. To fix this, you will want to increase your 2K time to 6:00 and maintain your 500m time at 1:40.
The Rowing Machine Watts
A watt is a unit of power that measures work over time. So when it comes to rowing, it is the number of watts that a person is putting out during a certain period of time.
Sources & references used in this article:
Back Pain in Intercollegiate Rowers by CC Teitz, J O’Kane, BK Lind… – The American Journal …, 2002 – journals.sagepub.com
Spine abnormalities depicted by magnetic resonance imaging in adolescent rowers by M Maurer, RB Soder… – The American journal of …, 2011 – journals.sagepub.com
Networked governance and the post-regulatory state? Steering, rowing and anchoring the provision of policing and security by A Crawford – Theoretical criminology, 2006 – journals.sagepub.com
The Changes of Rowing Skill through Physical Education Class by H Yamamoto, A Ushizu, S Kawahara… – … 学域学校教育学類 …, 2012 – kanazawa-u.repo.nii.ac.jp
Individual and crew level determinants of collective efficacy in rowing by TM Magyar, DL Feltz… – Journal of sport and …, 2004 – journals.humankinetics.com
Investigation of biomechanical factors affecting rowing performance by A Baudouin, D Hawkins – Journal of biomechanics, 2004 – Elsevier