22 Feb
Want to row faster? Start by reducing your split time. Split time measures how long it takes to row 500 meters, and improving it requires better technique, focused training, and smart use of data tools. Here’s how you can get started:
- Master rowing form: Focus on proper stroke phases (Catch, Drive, Finish, Recovery) to maximize power and efficiency.
- Fix common mistakes: Avoid errors like starting with your arms instead of legs or collapsing forward at the catch.
- Train smarter: Combine speed intervals, long-distance rows, and weight training to build strength, endurance, and speed.
- Use data tools: Track progress with tools like ErgMonkey to analyze split times, power output, and heart rate zones.
- Set realistic goals: Aim for split benchmarks based on your skill level (e.g., under 2:00/500m for competitive rowers).
3 Tips to Get Faster Splits at Lower Stroke Rates
Correct Rowing Form
Getting your rowing form right is key to improving split times. It helps you generate more power while avoiding wasted energy.
Basic Stroke Steps
A proper rowing stroke has four main phases:
- The Catch: Sit at the front of the slide with your shins vertical and arms fully extended. Engage your core and keep your chest lifted to prepare for the stroke.
- The Drive: Push powerfully with your legs, then engage your core and pull with your arms as your legs near full extension.
- The Finish: Lean back slightly (around the 11 o’clock position), with your legs extended and the handle pulled just below your ribs. Keep your elbows close to your body.
- The Recovery: Reverse the motion by extending your arms, swinging your body forward, and then bending your knees.
"Rowing is all about moving your boat through the water as efficiently as possible which, when you take it to the machine, breaks down to how well you can move your body up and down the slide and maintain a rhythm that keeps the flywheel moving." – Alex Karwoski, Peloton Instructor
Fine-tuning your technique and fixing common mistakes can make a big difference in your performance.
Fix These Common Errors
| Mistake | Impact on Split Time | Correction |
|---|---|---|
| Starting with arms instead of legs | Lowers power output | Focus on pushing with your legs first while keeping your arms straight. |
| Collapsing forward at catch | Weakens power connection | Keep your posture upright and your core engaged. |
| Opening body too early | Reduces leg drive efficiency | Hold a forward body angle until your legs are halfway extended. |
For better results:
- Aim for a stroke rate between 22–28 strokes per minute .
- Keep your seat and handle in sync during the catch phase .
- Practice at slower stroke rates (18–20 spm) to build proper muscle memory .
"If your seat moves but your handle doesn’t, you are missing connection time and limiting the force you can produce which, in turn, limits your wattage, leading to a slower split time." – Alex Karwoski, Peloton Instructor
Training Methods to Lower Split Times
Improving your split times calls for a mix of focused training techniques. Here are some effective approaches to help you enhance your performance.
Speed Intervals
High-intensity interval training (HIIT) on the rowing machine is a great way to boost your speed. It alternates bursts of intense effort with recovery periods. Here’s how it breaks down:
- Beginners: Perform 8 intervals of 30 seconds of high-intensity rowing, followed by 30 seconds of rest, all within a 10-minute session.
- Intermediate: Try 4 sets of 45-second intervals at 77–85% effort, followed by another 4 sets at 85–90% effort.
- Advanced: Push yourself with 6 sets of 40-second all-out intervals, paired with just 20 seconds of recovery.
For an extra challenge, vary your stroke rate between 26–34 strokes per minute (spm) during these sessions.
Long-Distance Rows
While intervals build speed, endurance training ensures you can maintain faster splits over extended distances. Steady-state rowing is key here. Aim for a consistent pace throughout your session, and if you’re up for it, increase your speed during the last 5–10 kilometers to push your aerobic capacity even further .
Weight Training
"One of the common misconceptions is that rowing is an upper body-focused workout. In reality, rowing is 60 percent legs" – Katie Wang, Peloton Row instructor
Incorporating strength exercises into your routine can greatly enhance your power and endurance. Focus on moves like deadlifts, thrusters, dumbbell swings, and plank variations to target your legs, back, and core.
"Additional and targeted strength training will help you with muscular endurance for your long rows and explosive power generation at the catch so you can get stronger with every stroke"
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Data Tools for Split Time Analysis
Modern analytics tools are a game-changer for improving split times. They track key metrics and highlight trends, helping athletes make smarter training decisions to shave off valuable seconds.
ErgMonkey Features
ErgMonkey is designed for Concept2 Logbook and RP3 users, offering a range of tools to analyze performance. Here’s what it brings to the table:
- Interactive graphs to compare pace, stroke rate, and heart rate.
- Progress tracking across five heart rate training zones.
- Power output analysis to identify areas of improvement.
One standout feature is the Power Report, which lets you compare two training periods. This helps you see if your current strategy is working. With over 100,000 workouts processed in the last two years, ErgMonkey delivers detailed insights into your rowing sessions. These insights make it easier to set goals based on actual data.
Setting Goals with Data
Use these 2000m split benchmarks to set practical targets:
| Skill Level | 2000m Split Time Range |
|---|---|
| Competitive | Under 2:00/500m |
| Intermediate | 2:00-2:20/500m |
| Recreational | 2:20-2:40/500m |
To track your effort, monitor your heart rate zones:
- Zone 1 (50-60%): For active recovery.
- Zone 2 (60-70%): Builds base endurance.
- Zone 3 (70-80%): Improves lactate threshold.
- Zone 4 (80-90%): Focuses on VO2 max.
- Zone 5 (90-100%): Develops sprint power.
Stay consistent with your form and gradually push your intensity. Regular benchmark tests and analyzing trends will guide your adjustments. By keeping an eye on these metrics, you can fine-tune your training and technique every day.
Daily Steps for Better Split Times
Make small, consistent changes to your rowing technique to improve your split times over time. Here’s what to focus on during your daily sessions.
Drag Factor Settings
Even a slight improvement in drag efficiency – just 1% – can shave about 1.4 seconds off your 2000m race time .
Here’s how to adjust:
- Keep your movements smooth and controlled during the recovery phase.
- Adjust the gearing ratio to match changing conditions.
- Avoid driving the blade too deep, as this can disrupt the optimal force curve.
- Focus on a strong, front-loaded drive to accelerate the boat earlier.
These tweaks help you track your daily progress more effectively.
Progress Monitoring
Use your rowing data to set actionable goals. Analyze your split times to estimate wattage and fine-tune your targets. This approach helps you stay on track and push your limits daily.
Rest and Pacing
Tracking progress is only part of the equation – balancing effort with structured rest and pacing is just as important. Gradually increase high-intensity intervals to build endurance, and perfect your stroke at lower intensities to prepare for faster speeds.
- Start with a proper warm-up.
- Focus on generating power during the drive phase.
- Slowly extend the duration of high-intensity efforts.
- Add high-intensity interval training (HIIT) to improve cardiovascular fitness.
- Finish with a thorough cool-down.
These steps will help you build endurance and improve your overall performance.
Conclusion: Split Time Improvement Steps
To improve your rowing split times, focus on a combination of technique, smart training, and performance tracking. This integrated approach ensures steady progress and minimizes setbacks. As Robin Williams, Coach Consultant at British Rowing Plus, puts it:
"Thinking is the main driver for good technique."
Here are the key areas to prioritize:
- Technical mastery: Synchronize handle and seat movement at the catch to maximize power transfer.
- Training balance: Combine high-intensity intervals with steady-state rows for a well-rounded routine.
- Data-driven progress: Use tools like ErgMonkey to track performance, measure gains, and refine your training plan.
For a more focused improvement, tailor your training to specific heart rate zones:
| Training Zone (Max HR) | Intensity | Primary Benefit |
|---|---|---|
| Zone 2 (60-70%) | Low | Builds base endurance |
| Zone 3 (70-80%) | Moderate | Improves lactate threshold |
| Zone 4 (80-90%) | High | Boosts VO2 Max |
Alex Karwoski, Peloton Instructor, explains the essence of rowing efficiency:
"Rowing is all about moving your boat through the water as efficiently as possible which, when you take it to the machine, breaks down to how well you can move your body up and down the slide and maintain a rhythm that keeps the flywheel moving."
To ensure consistent progress, alternate challenging workouts with proper recovery. Use performance analytics to monitor your development and adjust your approach as needed. This method not only helps you achieve faster split times but also reduces the risk of overtraining or injury .
