Slept badly, my back hurts, a lot on my mind. Rowing to specific power targets seems a lot simpler to me right now, but my HRs were off the chart on the high side today.
The plan:
- 10K
- L4 format, but with distance instead of time
- 4 x 2500m segments
- 1000m/750m/500m/250m
- r18 / r19 / r20 / r21
- 180W/190W/200W/210W
- No HR cap.
Distribution of strokes by power
Stroke power versus stroke rate
One of the things that L4 workouts are supposed to do is maintain a constant work per stroke (SPI :-O)
Another way to see if you are maintaining a similar stroke technique as you increase stroke rate is to look at avg to peak power versus stroke rate.
Or the just the peak power.
Both of these show a slight increase as stroke rate increases.
Tomorrow: I think I will do another bumps workout, but this time doing the slow bits at 2:05.
Quantified Rowing 
Hey, I thought your Force ratio was higher! I remember numbers around 0.67.
Still, 0.61 is significantly higher than mine. It seems that this ratio is very stable and a function of how you sequence legs, trunk and arms.
Perhaps another parameter to look at is drive/recovery ratio. It will vary with stroke rate, but at the same rate and power, it may be different for different rowers.
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