Rowing & Indoor Rowing by the Numbers: Split per 500 m, Watts from Pace, Stroke Rate, Interval Sessions & Race Plans

What you'll build

What you will be able to do

Each lab ends with a concrete result that you build yourself and the checker confirms, cell by cell.

• Turn six rowing pieces into total seconds and a split per 500 m, show the split the way a rowing monitor does (m:ss.0), and work out how far a 30-minute row at a planned split goes.
• Turn eight splits into watts with the rowing power formula, turn target watts back into the split they need, and see why a little more speed costs a lot more power.
• Work out stroke rate, metres per stroke and split for six pieces, build a two-way rate–pace table with mixed references, and colour the combinations that beat a 2:00.0 split.
• Add up a pyramid interval session, find its true average split weighted by distance, the total time on the machine including rests, and the work-to-rest ratio.
• Build an even-split plan for a target time, compare it with a negative-split and a fast-start plan, write each finish time as m:ss.0, and see which plan needs the most average power.
• Turn six 2,000 m times into average watts, divide by the body mass each athlete entered, rank the club by watts per kg and sort the athletes into the club's fictional categories.
• Tag a month of rowing sessions with their ISO week, add up the metres per week with SUMIFS, find the best 2,000 m test with MINIFS and work out the average split of all steady sessions.
• Look up a fictional speed factor for each boat class, predict on-water 2,000 m times from indoor splits, add up the season's indoor and on-water metres and chart them month by month.