Shins vertical, arms long, shoulders relaxed. Drive the footplates before opening the hips.
Technique cues
Make every stroke buy distance.
The fastest sustainable row is quiet, connected, and slightly conservative early. Keep the recovery patient and the drive decisive.
Legs first, then torso swing, then arms. Reverse that order on recovery.
Keep every 100 m inside a two-second window.
Start near 26 to 28 strokes per minute. Raise rate only if connection remains clean.
Common faults
Win the final 700 metres.
Settle immediately. Do not chase free speed from adrenaline.
Reconnect the legs before the handle moves.
Let the seat follow the hands, not race them.
Release the feet cleanly and stand under control.
Four-week progression
- 5 x 500 m at target split with 90 seconds rest.
- 3 x 750 m with even pacing.
- 3 x 1000 m with a controlled final 200 m.
- 1000 m after station fatigue, then an 800 m run.
Related training
Connect the row to race execution.
Know the system costing you time.
The free assessment separates pacing problems from aerobic and strength-endurance limits.
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