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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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Training timeline

The training timeline is the timeline which is displayed on the bottom of the Studio Screen. A training timeline can be imported from another training (refer to the blog “Creating a training”) or built step by step.

  1. Double click on the training timeline to create training  segments
  2. For each segment determine the  parameters
  3. Position  the segments on the timeline
  4. Ensure that the timeline is  complete

 

Segment parameters

 

Length of the segment

Determine the length of the segment with a minimum of 5 seconds. The length of the segment and its position on the timeline are also displayed at hoover with your cursor.

Training Type

Select the type from the drop-down menu.

  • Duration: orange segments, commonly used for warming up, technical rowing exercises and easy row
  • Rest: grey segments commonly, used for hopping on/off the rower, adjusting resistance, drink break
  • Stroke Rate: red segments, commonly used for power rowing
  • Off Erg: blue segments, commonly used for exercises on the mat and stretching

Title

Enter the Title of the segment, the instruction as displayed on the Studio Screen.

TIP

Keep the title concise. If more space is needed, consider to use the Text Screen (text displayed on the right part of the screen).

Description

The description is optional. It is a hint for the trainer which is displayed only on Participant tablets when logged in with a trainer account.

TIP

Use the description for a number of strokes that fits within a segment (15 strokes at rate 30 within a segment of 30 seconds), a variation to a ground exercise or technical points of attention.

Intensity

A percentage, determining the height of the block on the Studio Screen.

TIP

In rowing increase the intensity in accordance with a higher stroke rate, more resistance or a higher power goal.

Stroke Rate

Currently this parameter is only relevant in combination with the Stroke Rate Screen. The set stroke rate which will cause the sync effect, unless there an override is set within the Stroke Rate Screen parameters.