What Is The Difference Between Rowing For Calories vs Meters (and Watts)?
Written by Fritz Nugent
Who doesn’t love a good rowing workout? Short people, that’s who. Just kidding, short people can love rowing, too. But it is a tall person’s game. In CrossFit, we row frequently, sometimes multiple days each week. The most common rower we use is a Concept2 Row Ergometer, often referred to in the gym as the “erg”. When rowing on the erg, there are three main units that we use:
- Watts (used infrequently)
- Meters (used often)
- Calories (used often)
What is the difference between rowing for calories vs meters (or watts)?
The difference between rowing for watts, calories, and meters lies in what you’re measuring and how effort is rewarded.
Rowing for Watts
- What it Measures: The power output you generate per stroke, measured in watts (W).
- Calculation: Watts are based on the force you apply and the speed of your strokes. Power increases exponentially as you row harder. Doubling your effort more than doubles your wattage (hint: rowing for meters does not work like this…)
- Focus: A direct measure of intensity. Watts are a great way to monitor and adjust effort during a workout.
- Best For: Precision training, especially in interval workouts or when testing overall power output.
Rowing for Meters
- What it Measures: Distance covered (meters rowed).
- Focus: Measures how far you’ve rowed, regardless of effort.
- Effort: A steady, consistent pace is typically most efficient for accumulating meters. The machine assumes you row a given distance based on stroke power and rate.
- Best for: Building endurance, focusing on pacing, and tracking total distance covered.
Rowing for Calories
- Measurement: Energy expenditure (calories burned).
- Focus: Measures the work you’re doing against the resistance and rewards higher effort with faster calorie accumulation.
- Effort: More calories are earned with higher intensity (power per stroke). The harder you row, the faster calories tick up. Maintaining a high pace or power output is key for maximizing calories burned in a shorter time.
- Best for: High-intensity intervals, short sprints, and workouts focused on energy output.
Key Differences
- Watts: Reflects power; intensity has a direct impact on increasing this value.
- Meters: Reflects physical distance; intensity has less direct impact as long as you’re consistent.
- Calories: Similar to watts, rowing for calories reflects power and intensity; higher effort yields faster results.
In practical terms:
- If you’re rowing for meters, consistent pacing is critical.
- If you’re rowing for calories, increasing stroke power and intensity is more effective.
- If you desire precision for tracking maximum power, or hitting precise intervals, watts is a good choice.
When you hit your next group class with rowing, now you are armed with more knowledge to attack the session with your best effort! Intervals? Try watts and work on consistency. Sprint row session? Try watts to see what you can crank out. Have a long steady state metcon? Use meters.
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