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Building a workout
Creating a training
Training timeline
Effects timeline
Sound timeline
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Preparing a workout
Rowing handbook
Basic rowing technique Technical rowing exercises Rowing drills Performance data
Ground exercises handbook
Bent-over row Biceps curl Bicycles Bird dog Burpees Clamshell Crunches Dead bug Deadlift Donkey kicks Fire hydrants Flutter kicks Forward fold Frog glute lifts Froggers Heel touches High knees High plank Hip bridges Hundreds Inchworm Jumping Jacks Kettlebell swing Leg raises Low plank Lunge Man makers Mountain climbers Push-ups Reversed plank Runners Seated twist Side lunges Side plank Sit-ups Squats Standing side leg raises Sumo squats Swimmers Triceps kickback Upright row V-sit
Teaching a workout
Best practices
Introduction Timing Communication Motivation
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Average stroke rate & split Power meter Power total Stroke rate Time / distance race
Participant screens
QR Code / Login Get ready Power curve Power meter Stroke rate Power top Time / distance race
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Performance data

In a Jezzr workout we use different kinds of data to track progress and motivate the participants.

During the workout the focus is on a few numbers:

  • Watts (W)
  • Distance (m)
  • Stroke rate
  • Peak power
  • Average power

 

Watts

Simply put, a Watt is a measure of work output over time (joules/second).

The number of Watts displayed on your machine reflects the amount of work the machine receives from you on every stroke. The more effort you put into the drive, the more power output, or Watts, you will be able to achieve.

Three factors should be considered when determining how many Watts you should aim to generate:

  • your fitness/strength level
  • your rowing technique
  • your height/weight

Increasing any of these factors will help achieve a higher Watt output.

Bettering your technique and improving your strength and fitness level will result in higher Watt output. Here’s a very general rule of thumb:

Average woman, 165cm, 65kg

Aerobic rowing: 100-150 Watts
Sprint rowing: 250-300 Watts

Average man, 180cm, 85kg

Aerobic rowing: 150-200 Watts
Sprint rowing: 350-450 Watts

Distance

During the workout your distance rowed in the class is being tracked. This number depends on the type of workout you follow and the amount of time spent on the machine. In a launch and ripped workout you’ll spend more time on the machine, which means your total distance off the class will be higher. In a core or booty class this number is usually a bit lower. You can compare your distance rowed to a previous class (similar type) to see if you improve!

 

Stroke rate

The stroke rate is the amount of strokes rowed per minute. We use this number in class to determine our rhythm. The stroke rate is usually between 20-30. In a slow-motion row this number can go down to 16, while in a sprint it can go to around 40 for experienced rowers/participants.

 

Peak power

The peak power is the highest watts you have reached during the class. You’ll usually hit your peak power during a sprint or a max minute.

 

Average power

The average power is calculated over the whole class. This means the watts during the technical exercises are also included.