Rowing speed is proportional to the cube of rowing power, which is the product of stroke rate and Effective Work per Stroke (EWpS). This tool allows you to define your target EWpS and maintain it across various stroke rates. On an ergometer, EWpS is the product of your stroke length and average force. On the water, EWpS is also influenced by drag factor, which depends on weather conditions.
For example, for a 2000 m race with a target time of 5:50 at a racing stroke rate of 36 spm, your training stroke rate of 18 spm would correspond to a 500 m split of 1:50 and rowing power of 261 W to maintain the same EWpS of 871 J as defined by your target race values. If you increase the stroke rate to the target 36 spm while maintaining constant EWpS, you'll achieve the desired race speed for a 5:50 finish time.
Alternatively, if you set a lower target stroke rate of 32 spm for the same 5:50 goal, your EWpS must be higher—980 J. At a training rate of 18 spm, this would require higher power (294 W) and a faster split (1:46).
Conversely, setting a higher target stroke rate of 40 spm for the 5:50 time would require a lower EWpS of 784 J. At 18 spm, this results in lower power output (235 W) and a slower split (1:54).