Distance per Stroke (DPS)

By the Watta Team · Updated

Distance per Stroke (DPS): Distance per stroke (DPS) is the number of metres the erg records per stroke. Higher DPS means a more efficient, powerful stroke.

What is Distance per Stroke (DPS)?

Distance per stroke (DPS) measures how many metres are recorded by the PM5 for each complete rowing stroke. It is calculated as: DPS = Distance / Stroke Count. Higher DPS indicates more power per stroke — the rower is moving the flywheel more with each drive. Typical DPS values on the erg: beginners 6-8m, intermediate 8-10m, competitive 10-12m, elite 12-14m. DPS depends on the interaction between power output and stroke rate. At a fixed pace, lower stroke rates produce higher DPS (more power per stroke). DPS is a useful efficiency metric: if your DPS increases at the same heart rate, you are becoming a more efficient rower.

How Watta Uses Distance per Stroke (DPS)

Watta captures stroke rate and distance data, from which distance per stroke can be derived. The Economy component of the Effort Score (10% weight) uses the watts-per-stroke metric, which is closely related to DPS — rewarding efficient power production.

Further Reading

Frequently Asked Questions

What is distance per stroke in rowing?
Distance per stroke is the number of metres the erg records each time you complete a full rowing stroke. It is a key indicator of stroke efficiency.
What is a good distance per stroke on the erg?
8-10m for recreational rowers, 10-12m for competitive rowers, 12-14m for elite rowers. DPS depends on stroke rate — it naturally decreases as stroke rate increases because there is less force per stroke at higher rates.
How can I increase my distance per stroke?
Focus on leg drive power, full stroke length, and proper drive sequence (legs-back-arms). Rate-capped training at 18-20 spm forces you to increase DPS to maintain pace. Technical improvements at the catch and drive directly increase DPS.
Does the PM5 display distance per stroke?
Not directly, but you can calculate it by dividing total distance by total strokes shown in the workout summary. Some third-party apps calculate and display DPS in real-time.

Related Content

Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Watts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.Force CurveThe force curve is a graph on the Concept2 PM5 that shows how much force you apply to the handle during each stroke, used to diagnose rowing technique.Stroke CountStroke count is the total number of rowing strokes taken during a workout, used to calculate distance per stroke and monitor fatigue-related efficiency changes.Rowing CadenceRowing cadence, commonly called stroke rate, is the number of complete rowing strokes performed per minute (spm), and is a primary variable in controlling workout intensity.Stroke Power (Peak Watts)Stroke power is the peak or average watts generated during a single rowing stroke, with the PM5 calculating power from the flywheel acceleration during the drive.Effort Score CalculatorErg Technique GuideHow to Improve Your 2K TimeFor Competitive RowersFor Rowing Coaches
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