Power Up Your Rowing Stroke With These Concept 2 Tips

To increase stroke power for Concept 2, it is important to understand that rowing harder does not necessarily mean increasing your stroke rate. Instead, focus on applying more power at the beginning of the stroke (the drive) by engaging your legs, swinging your back, and following through with your arms. Additionally, maintain a controlled recovery by taking your time as you slide towards the handle for the next stroke. Varying your stroke rate through drills and exercises can help improve your technique and overall speed. It is recommended to keep your stroke rate between 24 and 30 for most workouts and below 36 when racing.

Increase your stroke rate

Increasing your stroke rate is a great way to build power and intensity into your rowing workouts. Here are some tips and techniques to help you achieve this:

Understand the Basics

Start by understanding the stroke rate, which is the number of strokes you take per minute, expressed as spm (strokes per minute) on the Performance Monitor (PM). The PM is an essential tool for monitoring your intensity as it displays your pace, calories burned, and watts generated. Remember, rowing harder doesn't necessarily mean increasing your stroke rate; it's about applying power efficiently.

Focus on Technique

To increase your stroke rate effectively, focus on your technique. The key is to apply good power at the beginning of the stroke (the drive) and control your recovery. Engage your legs first, then swing your back, and follow through with your arms. During the recovery, don't rush—take your time and ensure your drive-recovery ratio is 1:2, with the recovery taking twice as long.

Incorporate Varied Workouts

Varying your stroke rate during workouts can improve your technique and overall speed. Try workouts with different stroke rates, such as steady-state rowing (where you can breathe and talk through) and race rates. For example, practice controlling your slide at low stroke rates (below 22 spm) and sprinting at high stroke rates (36+ spm). You can also try drills like rowing for thirty seconds to a minute, focusing on taking as few strokes as possible while maintaining a continuous motion.

Build Aerobic Fitness

Aerobic fitness is crucial for maintaining a high stroke rate over an extended period. Incorporate longer rows into your training to build endurance. Additionally, try interval training, such as Power 10s (10 strokes at higher intensity during a longer row) or Accelerations (10-15 strokes gradually increasing intensity). These techniques will help you develop the stamina to sustain a higher stroke rate.

Practice with Specific Rates

If you're aiming for a specific stroke rate, incorporate drills that target that rate. For example, if your target is 30 spm, try rowing half-slide at that rate. Alternatively, row with your eyes closed for 20 strokes, then check how close you are to your target rate. This feedback will help you adjust and improve your stroke rate control.

Improve your fitness

To improve your fitness, you can incorporate short bursts of power into your workout routine. Here are some examples:

• Power 10s: 10 strokes at a higher intensity spread out during a longer row.
• Accelerations: 10-15 strokes where you gradually build your intensity from easy to hard.
• Pickups: During a long piece, row the first 20 strokes or 45 seconds of each 500m at a higher intensity.
• Alternative: Row 20 seconds hard, 1 minute and 40 seconds easy. When rowing hard, try a pace that is 5 seconds faster per 500m.

You can also try "stroke rate tens" during your workout. Without varying intensity, take ten strokes at a stroke rate 4 spm over your steady-state spm.

To improve your fitness, you should also focus on varying your stroke rates. This will allow you to sustain good technique at both steady-state (a comfortable rate you can breathe and talk through) and race rates. For example, in a 30-minute pyramid, change stroke rates every three minutes: 3 minutes at 20 spm, 3 minutes at 22 spm, 3 minutes at 24 spm, and so on.

Additionally, you can try half-slide rowing, which requires the same body sequence as full compression of the legs, but you get to the catch more quickly. Try to increase your stroke rating every 10 strokes for 1-2 minutes. See if you can comfortably row half-slide at 30 spm or higher.

Finally, a good way to reinforce good technique is to row at low stroke rates. This will help break down the stroke into fundamentals, allowing you to focus on coordinated smooth leg-core-arm transitions, posture, head position, grip, and breathing. As you get tired, a high stroke rate can sometimes compromise your technique, so reinforcing good habits at low stroke rates will help you maintain technique at higher rates.

Improve your technique

Rowing with good technique is essential to achieving a powerful and efficient stroke. Here are some tips to improve your technique on the Concept 2 rower:

• Legs, Back, Arms: Engage your legs at the start of the drive, then swing the back, and finish with your arms. This sequence ensures you're using your largest muscle groups for the majority of the work, allowing you to generate more power.
• Recovery: Don't rush your recovery. It should take twice as long as your drive. Relax and use this time to prepare for the next stroke.
• Slide Control: Practice controlling your slide, especially at low stroke rates (below 22 spm). This will help you develop a smooth and efficient stroke.
• Posture and Head Position: Maintain good posture and a stable head position throughout the stroke. Keep your back straight and your shoulders down and back. Focus on a spot in front of you to help maintain a neutral head position.
• Breathing: Pay attention to your breathing. Inhale during the recovery phase and exhale during the drive. This will help you stay relaxed and maintain good breathing technique.
• Grip: Hold the handle with a relaxed grip. Avoid white-knuckling the handle, as this can lead to tension in your arms and shoulders.
• Smooth Transitions: Focus on smooth and coordinated transitions between the legs, core, and arms during the stroke. Avoid jerky movements and ensure each part of your body is working in harmony.
• Practice at Low Stroke Rates: Rowing at low stroke rates can help reinforce good technique. It allows you to focus on the fundamentals and ingrain muscle memory, which will improve your technique at higher stroke rates as well.
• Technique Drills: Incorporate technique drills into your workouts. For example, try rowing with your eyes closed for 20 strokes and see how close you are to your target stroke rate when you open your eyes.
• Video Analysis: Review your technique by watching videos of yourself rowing. Compare your form to that of experienced rowers and make adjustments as needed.
• Erg Technique Video: Concept2 provides a Technique video that can help you improve your form. Utilize this resource to refine your technique and identify areas for improvement.

Focus on power

To increase power in your stroke, you need to focus on two things: increasing your fitness and refining your technique.

Fitness

The fitter you are, the higher stroke rate you can maintain. Rowing is an endurance sport, so building up your endurance will help you increase your power over time. This means putting in the time and training consistently.

Technique

Rowing with greater intensity doesn't necessarily mean increasing your stroke rate. To row with more power, you need to focus on pushing harder with your legs and connecting that drive through your back and arms into the handle, spinning the flywheel. This requires a faster drive, but also means taking a little more time on the recovery. Your drive-recovery ratio should be 1:2, with your recovery taking twice as long as your drive.

Drills to Improve Power

• Power 10s: Spread 10 strokes at a higher intensity throughout a longer row.
• Accelerations: 10-15 strokes where you gradually build your intensity from easy to hard.
• Pickups: During a long piece, row the first 20 strokes or 45 seconds of each 500m at a higher intensity.
• Interval training: Row 20 seconds hard, then 1 minute and 40 seconds easy. When rowing hard, try a pace that is five seconds faster per 500m.

Improve your aerobic capacity

To improve your aerobic capacity, you need to focus on cardiorespiratory training. This will help your body become more efficient at moving oxygen into the blood, which can then be used by your muscles.

• High-Intensity Interval Training (HIIT) is an effective way to improve aerobic capacity and burn calories. However, limit yourself to no more than three HIIT workouts per week to avoid overtraining.
• Low-Intensity Steady-State (LISS) training, or Long Slow Distance (LSD) training, is a lower-stress way to improve aerobic capacity. This method can be performed almost daily, for example, by walking or cycling to work.
• Cross-training, or performing different activities on different days, is an excellent way to improve overall aerobic capacity. For example, you could do 10 minutes of steady-state walking on a treadmill, followed by 10 minutes of HIIT intervals on a stationary bike, and finish with 10 minutes of circuit resistance training.
• Dance classes, such as Zumba, are a fun way to improve aerobic capacity in a less strenuous format.
• Strength training can also be used to support cardio goals. Adding muscle means your body can become more effective at consuming oxygen.
• Build up your training gradually and consistently to reduce the risk of injury and give your body time to adapt.
• Aim for between three and five sessions of aerobic exercise per week, with harder sessions and HIIT workouts limited to one or two per week.
• Make sure to include rest days in your training schedule to allow your body to recover and repair.
• Monitor your intensity using a Performance Monitor (PM) to track your pace, calories, and watts. As your aerobic capacity increases, you will be able to row farther and faster.
• To increase your aerobic capacity, run slightly faster (10-30 seconds per mile) than your 5K race pace. For example, if your 5K pace is 7:40 per mile, your max VO2 workouts should be at a 7:20 to 7:30 pace.

Frequently asked questions