Pace and watts are linked by the Concept2 formula used by most rowing monitors, including the SmartRow: watts = 2.80 ÷ (seconds per meter)³. Because power rises with the cube of speed, 10% more watts makes you only about 3% faster.
Calories assume about 1 kJ of work ≈ 1 kcal burned. Rowing monitors usually add a resting allowance, so they show more.
The first badge shows your effort zone, from your Challenging Mid. The second compares you with Peloton targets: Auto uses the Peloton level whose Challenging Mid is closest to yours, and Custom Level uses targets built from your exact Challenging Mid, between Peloton's levels. Choose in Effort Zones.
Peloton targets can be shown exactly (Peloton's paces) or with watts rounded to the nearest 2, 5 or 10, with the pace recalculated from the rounded watts so the two always match. Choose in Peloton Levels, or tap the Targets button to step through the options. If rounding would make a level's Low, Mid and High targets identical, that level uses the next smaller step.
From a 20-minute test: average watts × 0.95
Challenging Pace
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Auto · Level 6
Your effort zones always come from your Challenging Mid. This setting only changes the Peloton badge on the calculator tabs and the highlighted row in Peloton Levels.
Rowing Effort Zones · Challenging Mid 165W
Zone
% Chall. Mid
Watts
Pace
Pace is per 500m. These zones are percentages of your Challenging Mid and match Peloton's Easy, Moderate, Challenging and Max cues for a level with your Challenging Mid. The same percentages work as custom power zones in intervals.icu, where you enter your Challenging Mid as FTP.
Heart Rate Zones
Max Heart Rate Zones
Zone
% Max HR
BPM
Lactate Threshold Heart Rate Zones
Zone
% LTHR
BPM
Heart rate zones progress continuously, with each zone starting exactly 1 BPM above the previous zone.
Custom Heart Rate Zones
Custom Max Heart Rate Zones
Zone
% Max HR
BPM
Custom Lactate Threshold Heart Rate Zones
Zone
% LTHR
BPM
Edit a boundary and the neighbouring zone moves with it, so each zone starts exactly 1 point above the previous one. Max HR values must stay at or below 100%. LTHR values are limited so the calculated BPM does not exceed your Max HR.
Round watts to · 1W shows Peloton's exact paces
Rowing Pace/Output Targets (per 500 meters)
Swipe sideways to view all zones. Tap a level to pin it, or use Custom Level for targets between levels.