Meeting your target metrics will help you get the most efficient and measured workout. Instructors will guide you through each class by calling out stroke rates and intensity cues so that you can easily follow along.
The following primary metrics will be displayed on your Peloton Row touchscreen during a class:
- Total Strokes: Total number of strokes in this class (image 1.1).
- Split / Split Pace (current & average): How long it will take you to row 500 meters at your current output (image 1.2).
- Output (current, average, & total): How hard you're working (image 1.3).
- Stroke Rate (current, average, & max): Stroke rate is measured in "Strokes Per Minute", or SPM, which is the total number of times you pull the handle per minute if you keep up your current rhythm. When an instructor gives you a Stroke Rate target, they're describing how quickly you should be moving your body back and forth along the rail, which isn't quite the same thing as how fast your boat would be moving if you were rowing on the water (image 1.4).
Personal Pace Targets
Pace is the metric that describes how fast your boat would be moving if you were rowing on the water. Peloton Instructors will coach by using pace targets because it's a good way to measure how hard you're working.
- Your pace is the amount of time it would take you to row 500 meters at your current speed. The harder you work, the shorter your pace time will be.
- You control your pace with a combination of Stroke Rate and how hard you drive your legs at the beginning of the stroke.
- You can make your boat go faster without increasing your stroke rate by driving your legs harder.
Peloton Instructors make it simple to keep track of how hard you should be working using Personal Pace Targets.
- Personal Pace Targets describe how hard you should be working at your current stroke rate. We call this "Intensity."
- Personal Pace Targets help you keep track of how hard you should be working during the different parts of your workout based on your experience and ability level. Instructors will cue a “Pace Intensity” during the class as a target for you to follow.
- The pace target is personalized based on the level of difficulty (pace level) you've selected.
For any pace level you select, there are 4 pace intensities that the Instructors will cue during the class. They are:
Easy will have the slowest time ranges, while max will have the fastest time ranges. Each intensity denotes the amount of effort you need to use to pull on the handle to generate power given a set amount of time.
- At an "easy" intensity, Personal Pace Targets will give you a relatively slow pace time to aim for, one you can do for 20 minutes or more.
- A "challenging" intensity will be a pace time that you can only keep up with for a few minutes, at about 75% of your maximum effort.
Selecting Your Pace Level
You can select your pace level before or during class.
- Level 1 is the easiest level with the slowest pace ranges for each intensity.
- Level 6 is the hardest level with the fastest set of pace ranges for each intensity.
When you change your pace level, it will change the target time ranges you see when the Instructor cues a pace intensity.
We recommend starting at Level 1 and assessing your ability level from there. The preset pace range gets increasingly faster as you move from Level 1 to Level 6, therefore they also get increasingly more difficult.
Your size and strength may impact your level as well. Larger individuals may be able to row at a higher level, without having previous experience due to the increased power they can create with their legs.
Pace ranges are the target time ranges that you should try to stay within based on the Pace Intensity that the Instructor cues. Colors indicate the instructor’s intensity cue. This will allow you to see if you are in, above, or below the pace range.
Form Score Over Time
This feature allows you to see how your form has improved across different rowing workouts!
If you need any additional assistance with your Row metrics, please feel free to contact our Member Support Team.