YouTube Workout Results vs Mine Aren't the Same

[Xrayvizhen]

This probably falls under the category of dumb newbie question, but I’ll ask anyway. I recently came across Dark Horse Rowing and followed along on a 20-minute workout consisting of a series of alternating 4-minute intervals at 22 and 26 SPM. I scrupulously kept the exact same pace as demonstrated trying to maintain a good technique with each stroke and at the end a comment was made that 5000 meters had been reached. I looked at my PM5 and I only had 3800! “WTF”, I said to myself. My SPM were exactly the same for the same amount of time so why am I 1200 meters short? Is it simply because I’m not generating the same amount of power, despite matching the SPM? Is it because the trainer is in his 30’s and I’m 74? Or maybe my technique sucks? Or is it a combination of all of the above? I didn’t find the workout to be that strenuous. I wasn't gasping for breath at any point and felt I was doing OK with my technique, but I guess I wasn’t. So, what was I doing wrong?

[mict450]

Your biggest mistake was comparing your results with someone else. What's your height & weight? How's your technique? Shane is putting out over 200 watts. You're at 89, quite a difference. Age difference may be a factor.

Teddy Roosevelt said, "Comparison is the thief of joy." Words of wisdom for all of us Type A personalities to remember. Compare yourself to what you can do.

There ain't no dumb questions, only the question that ain't asked. All the best to you.

[Ombrax]

My SPM were exactly the same for the same amount of time so why am I 1200 meters short? Is it simply because I’m not generating the same amount of power, despite matching the SPM?

A to Q1: Because there's a huge difference between stroke rate (strokes / minute) and rowing pace (elapsed time / 500m) This is an important distinction that is critical to understanding your workout - be sure it you figure it out. Just because you're rowing at, say 30 spm, doesn't mean that your "boat" is going faster than someone rowing at 20 spm. SPM is purely a means to an end. In general, yes, higher stroke rates often mean that on is rowing harder, that as you found out, that isn't necessarily the case.

A to Q2: Yes. There's a direct correlation between power and pace. This is where the rubber meets the road. The pace (or power) display on the PM is the single most important value (at least for me) and my goal for a workout depends on the distance that I happen to be rowing that day. That's what I watch. (I don't do any fancy stuff with the stroke rake, and for the bulk of my workout keep it at ~20 spm, then increase it to whatever my body can bear for the final sprint.

Edit: See the link below for some C2 online calculators. They also show the equations used for the power calculation. I use it to program an Excel spreadsheet and generate my own pace / time / power / distance / work performed tables.

https://www.concept2.com/indoor-rowers/ ... calculator

[edward.jamer]

Sounds exactly like this post:
viewtopic.php?f=3&t=207621

Short summary: yes, this is normal. Keep working and you'll improve.

... I didn’t find the workout to be that strenuous. I wasn't gasping for breath at any point ...

It does sound like you should focus on putting more power into each stroke.

Rowing should make you feel tired fairly quickly if you are putting enough effort in. If you are just sliding back and forth then you won't see the meters accumulate quickly. (Although sometimes that's ok!)

[ShortAndStout]

Misunderstanding here between SPM and pace - the reason the workout doesn't ascribe a specific pace (but rather SPM - think gears on a bike) is because everyone can do the same rhythm, but not the same pace. A 5k at 20 minutes is a 2:00/500 split, you were at a 2:37 (calculator here https://www.concept2.com/indoor-rowers/ ... calculator)

[Ombrax]

Sounds exactly like this post:

I bet it's a common misconception for those just starting to learn.

[Rowan McSheen]

If I go for a run with my son we can both be stepping in unison but he is pulling away from me because he's younger and stronger and fitter. Likewise, you and Dark Horse can be moving up and down the monorail at the same rate but he's pulling away from you for the same reasons (and also more refined technique, but you get the gist).

This is why online workouts are by time and stroke rate rather than distance, because otherwise the guy on the screen is likely to finish before you do.

Dark Horse and Training Tall and some of the other online resources are great but they're a little too excitable and hyper for my tastes. And generally talking to people on a higher level of performance than mine. You might find Rowalong more suitable. He has various workouts for all levels and some useful explanatory videos as well.

https://www.youtube.com/@rowalong

[jamesg]

I scrupulously kept the exact same pace as demonstrated trying to maintain a good technique with each stroke and at the end a comment was made that 5000 meters had been reached.
I looked at my PM5 and I only had 3800!

Aha, there's the rub: rowing is all about moving the boat a long way each stroke. Which means speed, so power.

Unfortunately, to go twice as fast, when drag is either air or water, takes eight times (the cube of 2) as much power.

(3800/5000)^3 = 44% Watts.