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Use the first piece of 750m to get a feel for the stroke rate and intensity that you can sustain for the duration of the distance, and apply what you learn about your stroke and pace to the 500m and 250m that follow. As the distances get shorter, you can expect to be able to rate a little bit higher, and do so by adding power to the leg drive.
The final 250m is very short and sharp, more akin to a sprint. While you may choose to shorten your stroke to begin with to get the flywheel up to speed, after the first 100m think about maintaining stroke length, particularly at the catch. The front of the stroke (the catch) is where you are at your most powerful, so you want to make the most of this phase of the drive, even in the midst of a mad sprint!
We hope you've enjoyed our summer workout series! Stay tuned to our website for more workouts, training tips and motivation in 2018!
This workout is designed to emphasize effort over distance, to give you an idea of pacing over commonly raced distances. As the distances get shorter, your speed and intensity increases with plenty of easy rowing in between each distance so you should feel too tired by the time you start the 500m. Set this session up on your monitor as 'intervals variable' so that you can keep track of both your distance and time.
Remember to hold on to a strong, accelerating leg drive and a relaxed recovery even as your intensity and stroke rates increase to your upper limit. When you begin the 500m piece, try taking the first two strokes at half length, followed by a three-quarter length stroke before lengthening out to your full stroke. This will help you get the flywheel moving quickly, and make it easier to get your rating up high for this full speed piece.
This workout continues to encourage correct stroke ratio, where you are seeking a powerful, accelerating drive phase, and a more relaxed, patient recovery phase. As you look to increase the ratings from 22 strokes per min to 24 (and above) focus on driving from the legs to generate speed and increased rating. In doing so you will achieve the greater exertion levels without having to focus on effort, while also developing your technique!
Remember; the recovery phase of the rowing stroke is essentially the drive phase in reverse.The hands lead the handle away from the body, followed by the back, transitioning your body-weight forward onto the front of the seat, before the knees break and you begin to roll towards the catch of the next stroke. During the recovery the handle should move fluidly, but you should seek to roll into the catch more slowly than you would move backwards during the drive phase.