Learn how to balance rowing and strength training to improve performance, manage recovery and get more from each session.

Should you focus on technique, structured training or both? This article helps you identify what is limiting your progress and where to focus next.

A practical guide to pacing a 5k row, including how to avoid starting too fast, choose a realistic target pace, manage the middle section and build towards the finish.

How much erg training should you keep during water season? Learn how erg work should adapt during racing season and which sessions to keep.

When technique breaks down late in a race, it's not just poor execution. Learn why fatigue changes how we move and affects technique at maximal effort.

Learn why stroke rate matters in rowing, how to use it to improve technique and power per stroke, and how it supports faster, more efficient performance.

Learn how rare a sub-7 2k really is, how it varies across different groups of rowers, and what it actually means in the context of your own performance.

Learn what creatine actually does, how it can support your rowing and strength training, and whether it’s worth including in your routine.

Learn why eating healthy isn’t always enough, what could be holding you back, and how to adjust your nutrition to better support your training.