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<< Click to Display Table of Contents >> Rowing a Steady State Row |
  
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<< Click to Display Table of Contents >> Rowing a Steady State Row |
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Using Session Setup, you can set up almost any Steady State Row (meaning "not an Interval Row") you want:
| • | A Set Piece. |
| • | A Training Plan session from your RowPro Training Plan. |
| • | A Custom Row you have created in the RowPro Custom Row Studio. |
The options available for Steady State Rows are:
In Session Setup, you can choose whether the start will be a Race Start or a Workout Start.
In Session Setup, you can choose to place other boats such as Pace Boats, Competitors or your own Past Rows in the lanes beside you.
In Session Setup, you can choose to record up to 30 splits in any Steady State Row. Any splits you set are shown on the Progress Bar below the 3D Display during your row, and summary data for each split is automatically recorded in your Digital Rowing Log when you're done.
In Session Setup, you can choose to include a Warm-up and/or a Warm-down with either a Set Piece or a Custom Row Steady State Row. Steady State Rows that are part of a Training Plan have pre-specified Warm-up/downs that you cannot reduce but you can increase.
When you complete a Steady State Row, you can choose whether or not the stroke data will be saved in your RowPro Rowing Log. Saved stroke data can be used to animate a boat in another lane, which means that at a later time you or someone else can compete with that row stroke by stroke.
Steady State Rows can be compared to each other using the Analysis functions to show how your performance changes over time.
To row a Steady State Row:
| • | Open Session Setup. |
| • | Choose the row you want. |
| • | Choose any Options you want. |
| • | Click the Row button. |
| • | Row the Warm-up if there is one. Start gradually and build up to your intended rowing pace. |
| • | Row the Steady State Row. Use the In-row Display to monitor your rowing performance. |
| • | Choose whether you want to Save Strokes or not. |
| • | Row the Warm-down if there is one. For most people a "walking pace" of around 3:00 /500m is about right. |
| • | Look at your Session Report if you wish. |
| • | Look at your results in your Digital Rowing Log anytime you want after the row is completed. |
When you row a Steady State Row:
The 3D Display shows you moving along the course. The rows of buoys are colored the way they are on a real rowing course, with the first 100m and every 250m red, and the rest yellow.
The Progress Bar under the 3D Display shows splits as black lines on the Progress Bar. The Progress Bar is automatically scaled to the total duration (in either meters or minutes as appropriate) of the overall Steady State Row, with gray markers at the 1/4, 1/2 and 3/4 points. As you row, the Progress Bar slider gradually moves along from left to right, so as you row you can track how far through you are.
The Charts display your pace and/or heartrate according to the settings you choose by clicking the buttons on the black frame below the charts. The charts are logarithmic, meaning they show your complete session from the start, no matter how long you row, automatically compressing the x-axis in the older section of the chart.
The PM twin exactly matches the real PM as you row. For Steady State Rows, it counts down from the set time or distance to zero.
For Steady State Rows you can set target bands for heartrate, pace and stroke rate. These are preset in Training Plan Rows, and you can set them yourself for Custom Rows in the Custom Rows Studio. All you need to do is keep your rowing within the targets.