this seems like contrary advice, but by varying your stroke rate you can actually improve your technique and overall speed. to row with greater intensity, you need to push harder with your legs and connect the leg drive through the back and arms into the handle and spin the flywheel. to row at a low stroke rate with intensity, you need to take a little more time on the recovery. working hard at a high stroke rate can sometimes compromise your technique, especially as you get tired. by rowing some workouts at low stroke rates, you can reinforce good technique and your muscles will be more likely to reproduce these movements at higher rates as movements become ingrained.
as you prepare to race, you will need to learn how to carry all this learning into higher stroke rates. workouts that vary stroke rates allow you to play with sustaining good technique at both steady state (a comfortable rate you can breathe and talk through) and race rates. as you lower the stroke rate, be aware that the flywheel slows down more, just as a boat would. we recommend trying the drills below at easy intensities, as they are only meant to explore the concepts and reinforce good habits. they are great for an easy recovery day or mixed in with other movements.
to get faster, row slower. low stroke rate workouts help to break down the stroke into fundamentals. so, here are a few things you want to get right before even starting: first, make sure you are all the way with the ease of using rowing as an exercise to indoor rowing workouts have become incredibly popular when most people tell you to go faster they start yelling “pull harder!, how to row faster on concept 2, concept 2 rower, concept 2 rower, best damper setting for 2000m row, concept 2 rower workouts.
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