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Excel Workout Export

Exporting Results

RowHero makes it easy to export team workout data into a spreadsheet that’s easy to consume. There are several options you can use to export data, each of them detailed below.

Splits

Include split breakdown. When enabled, the spreadsheet will have a “Splits” tab which breaks down each interval into the splits set by the Distance split and/or Time split options.

Include rates for each split. When enabled, the spreadsheet will show stroke rates for each split set by the Distance split and/or Time split options.

Distance/Time split. The length of the split to break down each interval by. Every distance interval will be broken down by the same Distance split. Every time interval will be broken down by the same Time split.

Splits for calorie intervals are not supported. (Please voice your support for calorie intervals in the comments below or reach out to use in more depth at .)

Performance (High Performance Subscription)

Rank athletes. You can rank athletes by their speed (Split/Watts) or by comparison to a previous PR.

Primary speed metric. Either Split or Watts. The default is Split. Use watts when you want to see all speed-related data in watts, including split breakdowns by watts.

Comparisons (High Performance Subscription)

__ PR. Even if athletes are ranked by their speed, you can still include comparison columns which list the rower’s PR for a specific piece and how far off their split is from that PR.

Advanced (High Performance Subscription)

Interleave splits and rates. When enabled, the column order for the split breakdown is Split 1, Rate 1, Split 2, Rate 2, Split 3, Rate 3, …. When disabled, the column order is Split 1, Split 2, Split 3, …, Rate 1, Rate 2, Rate 3, …. The default is disabled.

Include standard deviations. When enabled, the Details spreadsheet tab shows standard deviation data for stroke length, force curve smoothness, and force curve peak force %.

Spreadsheet Details

Overview

The Excel spreadsheet export contains 2 – 3 tabs, depending on the options you selected above. Each tab serves a different purpose.

The Results tab gets you the most relevant split and stroke rate information.

The Splits tab shows you each interval, broken down by a pre-selected split based on the options you selected while exporting the workout.

The Details tab enables advanced analysis, including all of the metrics for each rower for every interval.

Results

Data shown:

  • Overall Workout Split
  • Interval Time
  • Interval Distance
  • Interval Split
  • Interval Stroke Rate
  • If selected:
    • Comparison to team PRs.
    • (High Performance Subscription only) Showing watts instead of split

Splits

Data shown:

  • Same as Results tab
  • Split breakdown for each segment of each interval
  • If selected:
    • Stroke Rate breakdown for each split
    • Meter/Time breakdown for each split (contact to enable).

Splits are highlighted depending on their proximity to the average split for that piece. The more green the highlight, the faster it is compared to the overall average. The more red the highlight, the slower it is compared to the overall average.

The purpose is to make it easy to see athletes who pull wide variations of splits throughout their piece. Consistent pieces will appear more yellow for every split.

Details

Data shown:

  • Same as Results tab
  • HR Data – Avg HR, Max HR, % Max HR, Main HR Zone
  • Watts
  • Drag Factor
  • Stroke Length
  • Potential Split
  • (High Performance Subscription only) Force Curve Smoothness
  • (High Performance Subscription only) Force Curve Peak Force %
  • (High Performance Subscription only) Precision Stroke %
  • (High Performance Subscription only) Precision Stroke Count
  • (High Performance Subscription only) Precision Stroke Best Streak
  • If selected
    • (High Performance Subscription only) Stroke Length Standard Deviation
    • (High Performance Subscription only) Force Curve Smoothness Standard Deviation
    • (High Performance Subscription only) Force Curve Peak Force % Standard Deviation
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