SPM Guidance

[talinho]

Hi !

I'm looking for a way to have a SPM guidance when rowing.
The iOS app LiveRowing looked to have one (described as a "beta" feature") but I can't switch it on, that's weird.
Does anyone have the same problem ?
Any solution with any other app ?

Thanks !

[Citroen]

Try Ergdata. It can show SPM, drive length, etc.

[talinho]

ErgData shows SPM, but does not gives a guidance for it (this is SPM guidance : https://vimeo.com/178537942 ), am I wrong ?

[Dangerscouse]

Generally speaking, you want to aim for 18-22 for steady state sessions (you may feel more comfy at circa 18 than 22 or vice versa, and also generally speaking the taller you are the lower you will rate, but this isn't set in stone). I like r20 personally, but any lower than r16 is a bit too much of an injury risk so it's best avoided.

For faster sessions of 2k-10k you generally want to aim for r28-34, with r34 being 2k and 10k being r28, but again this is just a guide and there is no definitive target, so don't worry if you prefer lower, or possibly even higher, rates.

[talinho]

My question is about a tool I could use for guidance.
SPM display helps, of course.
But at low SPMs (e.g. 18) it's difficult to stick precisely to a fixed rate when you're a beginner, so I'm looking for something that would give a more "detailed" and smooth tempo.
LiveRowing was supposed to do that stuff : https://vimeo.com/178537942

But it doesn't !

[Citroen]

My question is about a tool I could use for guidance.

I think you're over analysing this. SPM is not a problem for most folks who've learned a decent rowing technique, it just happens - with very little to think about.

The PM2/PM2+/PM3/PM4/PM5 all show SPM, what more do you need.

If you want an SPM restricted plan look at the Wolverine Plan (level 4).
https://www.row2k.com/features/391/Mike ... avy-SEALS/
https://www.concept2.com/files/pdf/us/t ... nePlan.pdf

[jamesg]

tool I could use for guidance.

It's the stroke itself that's fundamental, not the rating.

Once your stroke is big, you can adjust the rating to set the power level you want. The tool is the Watts readout.

Empiricals are W/kg and Watts/Rating; the latter is the Work in each stroke, where work = force x length.

[Dangerscouse]

If you're using Ergdata just use that to assess and adjust your stroke rate e.g. if you want to row a r18 session, at 30 second intervals your stroke needs to be a multiple of 9: if it's 10 + slow down, and if it's 8 or below speed up.

Your ability to learn the feeling of a specific stroke rate doesn't happen quickly so you need to get used to each stroke range