WEEK 3: STROKE RATE LOW, WATTS HIGH & WHY IT WORKS 

This week, we’re moving from calorie output to power output - and showing you how to make every stroke deliver more.

Watts measure how much power you're generating with each stroke. The key is to generate more power with fewer, better strokes, rather than wasting energy with high turnover and poor form.

Think of it this way: Low stroke rate = controlled rhythm High watts = power from proper sequencing (legs > hips > arms) Result = stronger drive, less fatigue, more efficiency If you’re just flailing at the handles with a high stroke rate, you’re not actually producing much. 

But when you sit tall, drive with intent, and hold your rhythm - that’s where the watts come from. We’re not chasing speed here. We’re chasing output. 

This week in sessions: We’ll show you how to connect your body properly with the machine. We’ll strip back the pace if needed, build good habits, and teach you how to generate more power from less movement. If it feels slower but you’re working harder - you’re doing it right.

Team Embassy