Introduction
Steady state rowing demands a different mindset than your typical 2K race focus. It’s an opportunity to refine technique and develop consistency in each stroke. This guide outlines how to shift from a goal‐oriented approach to a process‐driven mindset, configure useful metrics, and select technical focus points to elevate your steady state sessions.
1. Embrace a “Process” Mindset During Steady State Rowing
- Stay present. Your objective isn’t simply to complete 60 minutes (for example), but to engage mindfully in each stroke during steady state rowing. Reflect on your technical plan (available under the “Technical Plan” tab in your web portal – for my clients) and strive to reinforce those details.
Prioritize physiological control. For UT1–UT3 sessions, aim to remain within your prescribed heart rate zone for as much of the session as possible, rather than chasing a split time. This controlled environment promotes optimal adaptations and preserves recovery for harder interval days (AT1/AT2, TR, AN), where output and split targets take precedence.
2. Configure Your Preferred App Metrics Dashboard
You can customize the Coach Bergenroth app’s metrics screen by tapping any panel and selecting a metric (see image above). I recommend starting with these, but feel free to adjust to your preferences:
- Heart Rate & % of Max HR
- Drive Length
- Time to Peak Force
- Average Force / Peak Force
- A higher ratio indicates a more rectangular (“filled out”) force curve, reflecting force application through the drive.
- % of Critical Power (CP)
- Stroke Rate
- Monitoring breathing or SPM can help maintain rhythm and avoid tension.
I realize that not everyone reading this will have access to my iOS app (available to my clients), so I have provided a couple of suggestions for the ErgZone and Erg Data app.
ErgZone has a few metrics that might be helpful. Such as:
- Force efficiency (Average Force/Peak Force – see my description above in my app)
- SPI (Stroke Power Index – which is Power (Watts) / Rate in strokes per minute). I can see why this might be helpful in terms of gauging how much power you are outputting at a certain rate.
Configuring Rowing Steady State Metrics With the ErgZone app.
Configuring Rowing Steady State Metrics With the Erg Data app.
Erg Data also has screens where you can configure a custom dashboard, so including drive length, drive time, and heart rate zone can be helpful here, although certain metrics are missing (to the best of my knowledge which include the force curve).
Configuring Rowing Steady State Metrics With the RP3 app.
The RP3 app also has screens where you can configure a custom dashboard, so my suggestions for configuring the metrics would be
1) The Force Curve
2) Peak Force
3) Stroke Length
4) Relative Peak Force Position (where in the entire force curve is peak force reached),
5) Energy per stroke
The aspect that I like about the RP3 is that the x axis is distance (stroke length – as opposed to time on the Concept2), so the area under the curve is work done (Force x Distance) so energy in J does provide a metric to see how much area is under the curve and therefore the work per stroke.
3. Select Your Technical Focus Points
Choose 2–3 focus cues for each 5–10-minute segment of your row. If your mind drifts, use a single keyword or short phrase to reorient yourself quickly. These are examples and not supposed to be exhaustive.
- Drive Length: Are you maintaining a long, powerful drive?
- Hip Hinge: Are you swinging smoothly at the hips and establishing a solid forward lean early in recovery?
- Slide Control: Are you relaxing between drives and controlling the slide smoothly?
- Hand Height at Catch: Are your hands rising so you connect immediately as you change direction at the catch?
- Core Engagement & Lat Pause: Are you suspending through your lats with an engaged core during the initial leg drive, maintaining forward angle until your legs reach 90°?
- Handle Path: Are you keeping the handle level during the drive?
- Acceleration & Release Shape: Is your drive acceleration smooth and assertive, producing a convex force curve?
- Footstretcher Pressure: Are you pressing through the footstretcher throughout the drive, even after leg extension?
- Shin Angle at Catch: Are your shins vertical, compressing to the optimal catch point?
Breathing Rhythm: (Optional) Are you maintaining a steady breathing pattern that supports your stroke rhythm?
4. Final Thoughts
Steady state sessions are where technical habits are ingrained. By practicing with intention at low rates, you build a “house on rock” foundation, ensuring your technique holds under the stress of higher rates and harder efforts. Use these process goals, metrics, and focus points to make each steady state session a catalyst for long-term technical improvement.
The Paradox of Precision and Flow
In the end, no amount of data or app-driven dashboards can replace the simple, visceral experience of a well-connected stroke. Yes, metrics like force curves and drive lengths scaffold our progress, giving us language and landmarks for improvement—but the true mastery lies in learning to let them go. Just as Luke Skywalker shuts off his targeting computer and feels the force guide his shot, the best rowers learn to turn off their displays and trust the rhythm of body, blade, and water. When you feel the oar/handle accelerate cleanly through the drive, notice the convex curve on your graph as confirmation—not instruction. That organic “click” of perfect timing and effortless power is your north star. Embrace the paradox: use technology to sharpen your awareness, but ultimately row by feel, letting good mechanics and metaphysical focus steer you toward your next breakthrough.
