Stroke-rate capped rowing works by shifting the focus from adding strokes to getting more out of each one. By deliberately limiting stroke rate in certain workouts, rowers can develop technique, build aerobic capacity, and improve power per stroke - so that when stroke rate later increases, faster splits follow naturally. What Is Stroke-Rate Capped Rowing? Stroke-rate capping means deliberately limiting the number of strokes you take per minute (spm). Common capped rates incl

Ask ten rowers what drag factor they use, and you’ll likely get a mix of answers. Some swear by keeping it low and light; others won’t touch anything except the highest damper setting. And then there are those who insist that 130 is the only correct choice because it feels closest to rowing a single scull. With so many opinions, it’s no wonder athletes get confused. What’s really happening when you move the lever on the side of the machine, and should your drag factor stay co

Somewhere between the pain cave and the leaderboard, sub-7 became rowing’s magic number — shorthand for being serious about the sport. But just how rare is it? Among indoor rowing enthusiasts, is it the norm or the exception? And how does that picture change across gender, age, and weight class? What “Sub-7” Actually Means A sub-7 2k means covering 2000 metres on the rowing machine in under seven minutes, (6:59.9 or faster). To hit that time, the average pace per 500 metres n

When I run British Rowing workshops, the biggest lightbulb moment for coaches, whether they’re working in schools, gyms, or rowing clubs, is understanding the difference between skill work and speed work. Without separating the two, it's hard to make big gains in either. Rowing is a skill. On the water, it’s one of the most technical endurance sports, demanding timing, rhythm, sequencing, and power. Indoor rowing removes wind, water, and balance but rests on the same foundati