Rowing & Indoor Rowing by the Numbers: Split per 500 m, Watts from Pace, Stroke Rate, Interval Sessions & Race Plans
Make sense of your rowing numbers: split per 500 m, watts from pace and back, distance per stroke, interval sessions, even vs negative-split race plans, watts per kg and a progress log, with every cell checked as you go.
One-time payment · lifetime access · lessons, labs, exam and certificate included · no subscription.
About this course
This course turns indoor rowing and rowing data into clear spreadsheet calculations. You convert times into splits per 500 m and show them as m:ss.0, estimate watts from pace with the standard power formula and turn target watts back into a split. You work out stroke rate and metres per stroke, build a rate–pace table, find the true distance-weighted average split of an interval session and compare even, negative-split and fast-start plans for 2,000 m. You also compute watts per kg, rank a fictional club, total a training log by ISO week and predict simplified on-water times. Illustrative numbers – not medical or training advice.
Lessons
- Splits & Pace: Time, Split per 500 m and Distance Pro
- Watts from Pace and Pace from Watts Pro
- Stroke Rate & Distance per Stroke: The Rate–Pace Table Pro
- Interval Sessions: Work, Rest and the True Average Split Pro
- Race Plans for 2,000 m: Even, Negative Split and Fast Start Pro
- Watts per kg & Comparing Athletes as Numbers Pro
- Training Log: Metres per Week, Personal Bests & Session Averages Pro
- On the Water vs Indoors (Simplified) & the Season Dashboard Pro