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There is a moment in training that I know all too well. You get off the rowing machine, completely drenched in sweat, your pulse still high, your legs heavy – and yet one question remains: Was that actually a good workout?
Many people train hard, but few train with a specific purpose. And that is precisely where the difference begins. A workout can also be effective even if you feel you haven’t pushed yourself to your full capacity.
The training analysis on the rowing machine is the tool that transforms movement into progress. I, Lars Wichert, a two-time Olympic participant in rowing, learned during my time as a competitive athlete: It’s not the hardest athlete who gets better – but the one who understands what they are doing.
Rowing is one of the few sports where you can measure almost everything. Watt, pace, stroke rate, heart rate – your entire workout becomes visible. This is both a blessing and a curse. Because data alone will not get you further. Only when you understand it does it become valuable. And that is precisely what training analysis is: the ability to develop a feeling from numbers.
Rowing is not just about getting faster. It’s about becoming more efficient. And efficiency can be measured.
When you look at your screen, you usually see a multitude of values. But at its core, there are three key metrics that define your training:
Pace, usually given as time per 500 meters, is the most important metric for many rowers. It shows you how fast you are going.
However: Pace alone says little about the quality of your training. You can maintain a good pace – and still row inefficiently.
Watts are the most honest metric in rowing. They show how much mechanical power you are actually generating. Unlike pace, watts are independent of external influences, which are less relevant on a rowing machine because wind and waves have no impact here. It is your pure power applied to the system.
The stroke rate indicates how many rowing strokes you make per minute. Many beginners think: More strokes = faster.
The opposite is often true. An efficient rower manages to generate more power with fewer strokes. This is where true training analysis begins.
Looking back at my own training, one of the most important insights was:
Speed is the result of efficiency, not effort.
So the crucial question is not: How fast are you?
But: How efficient are you at your speed?
A simple example:
Two athletes are rowing at the same pace in the basic endurance zone. One at 30 strokes per minute. The other at 20.
Who is better?
Clearly: the more efficient one.
And it is precisely this efficiency that you can analyze.
The numbers only tell half the story. It’s more about comparing the numbers with your technique. These should be best correlated with the values.
If your technique is incorrect:
And this is precisely what shows up in your data. Typical signs of poor technique:
Training analysis is therefore always also a technique analysis.
A good workout is not one where you are completely exhausted at the end. A good workout is one where you:
This means: A consistent split, stable Watt values, and a controlled frequency are often more valuable than a single fast segment. Consistency, as in so many things, is the key to success here.
Most people briefly look at the display after training – and then forget about it.
Yet, the progress that can make you better lies in past data. When analyzing your training, you should ask yourself the following questions:
It’s not about perfecting every session. It’s about recognizing patterns and setting a goal for yourself based on them.
Since not every rower on a rowing machine has their own coach by their side or knows the correct sequence of movements, the AUGLETICS Eight Style plays a pioneering role here and goes a step further than many other rowing machines.
The integrated Virtual Coach takes on precisely the role that a coach would otherwise have. It analyzes your rowing stroke in real time and gives you direct feedback:
What’s special about this is not just the analysis – but the immediate implementation. You get the information exactly when you need it.
Especially at the beginning, it is decided whether you learn to row correctly – or develop bad habits. Here, the Virtual Coach can enormously help prevent errors from becoming ingrained. Once an error has been integrated into the movement pattern, the effort to eliminate it again is very high.
And this is exactly where the Virtual Coach makes an enormous difference. Because it ensures that:
Without feedback, many people train inefficiently for years without realizing it.
With feedback, every session gets better.
Rowing is one of the most honest sports. You get back directly what you put in. With the right training analysis, you can:
And that is precisely the difference between training and conscious training. If you learn to understand your data – and connect it with your technique – every session becomes meaningful. Use tools such as the Virtual Coach or your training records and storage, which can serve as a basis for your training analysis or progress. With AUGLETICS, you also always have a view of your past Virtual Coach evaluations in your training memory. This way, you can see if your technique improves over the course of your sessions.
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