Recently, we've focused our rowing efforts on our times and other important rowing information provided by the Concept 2 rowing computer. What else, you ask, could we gain besides our time? Other important information provided by the Concept 2 computer includes an accurate measure of our power output and even calories burned. Remember, CrossFit is all about generating power, not just speed.
On the Concept 2 rower, you measure your power output on a given rowed distance by hitting the "change units" button and reviewing your watts generated. You can also measure calories burned (for you cardio-burning, calorie-counting junkies) by hitting the "change units" button again. Measuring calories burned really doesn't excite me very much (unless we're doing Fight Gone Bad). This is especially true when you've just rowed a 500m PR in 1:40 and only burned 34 calories. That's not even a decent sized cookie!
Even more important than calories burned is power output in the form of watts generated. However, just knowing the watts doesn't really do much until that number gets converted into something called the "power ratio." The "power ratio" is the total watts divided by bodyweight. To get this ratio, row 500m hard and fast. Then, get your time and the watts generated. With this data and knowing your bodyweight, compute your "power ratio." For example, if a 175 pound male rows 500m and generates 175 watts, the power ratio would be 1.0. If that same 175 pound male rowed 500m and generated 307 watts, his power ratio would be 1.75. Greater number of watts generated translated into a higher "power ratio."
This "power ratio" means a lot when you compare large rowers to smaller rowers (I'm talking people now, not the machines) and men to women. Let's say you have a female rower, 5'5", 125 pounds, who rows 500m in 1:55.3, and generates 230 watts versus a male rower, 6'0", 190 pounds, who rows 500m in 1:45.5, and generates 285 watts. Sure, the male rowed faster and generated more power during the row, but let's look at their respective "power ratios." The female's "power ratio" was 1.84, but the male rower's "power ratio" was only 1.5. The female rower, while slower, was the one with the greater "power ratio." The "power ratio" leveled the playing field and demonstrated that the female rower was actually stronger and more powerful than the male who rowed faster!
So next time you row, get all of your data and figure out your "power ratio." You should be able to pull your own body mass (power ratio of 1.0) and strive for "power ratios" of 2.0 or better! Your "power ratio" will vary based upon what distance you're rowing, so don't expect to have the same "power ratio" for a 500m row and a 2000m row.
Sheila, Sharon, and Susan rowing 500m for time.
