There’s no shortage of tracking features on today’s top rowing machines. From built-in heart rate monitors to distance and speed computers, the average ergometer is home to more technology than last year’s hottest car.

But putting that technology to use isn’t always simple. We’ve put together a basic guide to tracking and measuring your rowing efforts – from tracking your energy output to recording your heart rate; monitoring effort to measuring exactly how many calories you’re burning.

Measure intensity with your heart rate:

Speed, distance, and resistance aren’t great measures of intensity for cardiovascular fitness. While strength trainers and athletes depend upon their mile times and pulling power, rowers aiming for weight loss are best off tracking their workout intensity with a heart rate monitor.

Work out your target heart rate using a basic calculation sheet. (Most gyms will have one, and home rowers can easily find one online.) With your target heart rate planned, use a heart rate monitor and ensure that your circulatory system is operating within +/- 10% of your target while rowing.

Novice rowers should aim for consistency:

One of the latest trends to hit the fitness industry is high-impact interval training – a discipline that’s often abbreviated to HIIT. Unlike, other fitness industry fads, it’s a proven and scientifically backed training method, and when used properly it can be very effective for weight loss and aerobic fitness.

But despite its effectiveness, high-intensity training isn’t the best option for novice rowers. It’s best to start out slow and focus on consistency, tracking your heart rate and ensuring that your workout is at a constant intensity level. We recommend building basic fitness with consistent training before working HIIT and other sprint methods into your rowing schedule.