Steady State Rowing
What is Steady State Rowing?
Steady state is the backbone of rowing training. It involves maintaining a consistent pace and effort level for an extended period, typically at conversational intensity. The goal is to build aerobic capacity, rowing efficiency, and endurance. Steady state sessions are usually performed at 18-22 strokes per minute with splits 15-25 seconds slower than 2K pace. For elite rowers, steady state may constitute 70-80% of their total training volume. The key is keeping heart rate in the aerobic zone — pushing too hard defeats the purpose by shifting energy systems toward anaerobic metabolism. Common steady state formats include single distance (e.g., 10K, half marathon) and timed pieces (e.g., 60 minutes).
How Watta Uses Steady State Rowing
Watta automatically classifies steady state workouts and tracks your aerobic efficiency (watts per heartbeat) across sessions. The Effort Score algorithm recognizes the sustained duration of steady state through logarithmic scaling in the Work Output component.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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