Here in a nutshell is what you have to do:
Gradually increase your training distance. When rowing at the aerobic intensity, most of the aerobic improvement comes after the first hour of rowing. Don't bother rowing regularly more than two hours.
Keep your harder intensity rows to two sessions per week with plenty of aerobic intensity rows in between. When you row 500m sprints don't do more than 4 a session. Take plenty of time to warm up and even more time to cool down. Make sure that you give enough time to recover between short distance pieces.
There is no point in "trying" to go all out for more than 1 X 2000 meters per workout.
Increase your torque (power per stroke) by rowing at low stroke rates for 2 or 3 minutes at a time with at least five minutes active recovery in between. Low stroke rates range between 18 and 22. This exercise is best when using a dynamic rowing machine set up, such as the ROWPERFECT or other sliding components that let your rowing machine move back and forth as your row.
Take time to break up the longer rows with technical drills. Make sure you support your lower back through out the stroke cycle. The body angle comes from hinging at the hip joint. Shorten and lengthen the stroke making sure that the arms are fully extended during the leg drive and before rolling to the catch.
That is it for now from sunny Truckee, California.
PS: Good luck at the Indoor Rowing World Championship for those who are going.
XENO
Olympic Gold and Silver Medalist
Iron Oarsman Master Instructor
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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