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Building a workout
Creating a training
Training timeline
Effects timeline
Sound timeline
Screen timeline
Participant timeline
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
Studio screens
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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Opening & Closing procedure
Troubleshooting
Contact

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Stroke rate

This screen shows an orange circle for every participant (numbers of the rowing machines). If the participant has about the correct stroke rate (displayed to the right) then his/her circle turns green. There is a margin of 1 stroke above/below. If the stroke rate is exactly correct, a small crown is displayed. When all circles are green, the studio light turns green. The screen gives a flash in the same rhythm as the prescribed stroke rate.

Tips

  1. Indicate (again) where the stroke rate can be found on the individual tablets.
  2. Stay on the machine. Get the team in the correct rhythm by letting them follow you and/or by counting. In a lower pace you might insert a short first pause.
  3. Motivate the team to try to row in rhythm with the row in the front or their own row.
  4. Slow down, those who continuously are above the prescribed stroke rate. Give them personal feedback on how to do this. Explosive in power phase, easy recover.