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

Ask any group of indoor rowers about back pain, and you’ll hear a familiar story. Stiffness, twinges, even recurring injuries that never quite go away. It’s the most common injury in our sport, with studies suggesting that around 30–50 % of rowers experience it each year (World Rowing Medical Commission, 2021). “Time spent on the ergometer and a history of previous injury are two of the strongest predictors of new back pain in rowers,” says physiotherapist Dr Fiona Wilson. De

In indoor rowing, there are two weight classes: lightweight and heavyweight. For competitions like the British Rowing Indoor Championships or the World Rowing Indoor Championships, lightweight is defined as 75kg or under for men and 61.5kg or under for women. These thresholds can create a strategic opportunity: if you're close to the cutoff, moving down a class can make you more competitive. But make no mistake, dropping to lightweight should never come at the expense of your

If you’ve been rowing for a while, you’ve probably done your fair share of 2k and 5k tests. You row hard, chasing that PB, and then… nothing. The split won’t budge.You try again. Another 2k. Another 5k. Sound familiar? You’re not alone. For beginners, test pieces can be useful - because almost anything works at the start. But once that initial progress fades, repeating 2ks and 5ks often leads to a plateau. And if your only strategy is to test more, you’re not giving yourself

If you’re into rowing or strength training, chances are you’ve heard of creatine. It’s one of the most studied and widely used supplements in the world of sport. But what exactly is it? What does it do? And should you be taking it? Let’s break it down. What Is Creatine? Creatine is a substance that your body naturally makes from amino acids (the building blocks of protein). It's stored in your muscles and used as a quick energy source during short bursts of high-intensity exe

Fibre is the underrated nutrient that supports digestion, heart health, and weight loss. Fibre doesn’t get the same spotlight as protein or carbs, but it plays a huge role in how we feel day to day—helping with everything from digestion and energy to long-term health. Yet most of us aren’t getting anywhere near enough. The recommended intake is 25g a day for women and 38g for men. Most people are nowhere close! Here’s why fibre is so important—and a few easy ways to eat more

Recovering from laparoscopic surgery can be a lengthy journey, and if you’re an active person, you may be wondering how and when you can safely return to training. Having been through laparoscopic surgery myself for endometriosis, I want to share the best advice I’ve gathered from my experience to help others navigate their recovery. (If you want to read more about my endometriosis journey, you can do so here .) What is Laparoscopic Surgery? Laparoscopic surgery, often called

Indoor rowing is a great full-body workout in itself, but if you want to take your performance to the next level, strength training is essential. A well-structured strength programme can improve power, endurance, and injury resistance, all of which translate to better rowing performance. But, not all exercises are created equal. Here are the key lifts every rower should incorporate into their training and why they matter. 1. Deadlifts – The Ultimate Strength Builder Why? The

When it comes to fat loss, indoor rowing often gets overlooked in favour of treadmills and bikes. But the rowing machine (also known as the erg) can be a game-changer, combining cardio and strength in one workout to maximise results. While rowing is an excellent fat-loss workout, it needs to be paired with a calorie deficit through nutrition to effectively achieve fat loss. Here’s why rowing might just be your secret weapon for shedding fat—and how to use it effectively. 1. F

During our time in Bangkok, we’ve been training at Fitness First ICON, located in the IconSiam mall. This gym combines high-quality equipment with thoughtful touches of luxury, making it a great place to train. There are stunning views of Bangkok and the Chao Phraya river from the gym and swimming pool. A Well-Equipped Gym for Any Workout The gym features seven squat racks, a comprehensive selection of free weights and a variety of machines to suit every kind of training. For

Competing at the British Rowing Indoor Championships (BRIC) is an exciting opportunity to showcase your hard work and test your limits. From race starts to pacing strategies, here are my top tips to help you have your best race day yet! In the Run-Up to Race Day: 1. Get Familiar with the Concept2 Rower If you’ve been training on a different brand of rowing machine, it’s helpful to find a Concept2 rower ahead of race day and spend some time training on it. This helps you get u

Endometriosis is a painful condition in which tissue similar to the lining of the uterus grows outside the uterus. While it most commonly affects the pelvis, it can develop in other areas of the body, leading to a range of symptoms and complications. Here is my journey. Sadly, this experience is not uncommon and reflects a story that many others share. The First Bad Flare-Up I think every endometriosis sufferer remembers their first major flare-up. The kind that’s not just ba

On April 6th, PB Strength and Fitness Mentoring hosted its third lifting competition. Competitors and spectators gathered to witness a fantastic display of raw strength and sportsmanship and to enjoy being a part of our lifting community, where all ages, abilities, and experience levels are welcome. The Weigh-In: Setting the Stage with the Wilks Co-efficient Upon arrival, we asked competitors to weigh in. For the final results, we used the Wilks Co-efficient, a formula design

In recognition of Irritable Bowel Syndrome (IBS) Awareness Month in April, I've decided to share my story and the insights I've gained to support those facing similar challenges. By sharing my journey, I aim to demystify IBS and encourage open conversations about managing its impact on daily life and training. *Please note that I am not a healthcare professional, and seeking advice from a qualified medical expert is essential. My goal is to offer some foundational knowledge t

Strength training is a key component of fitness that helps individuals gain muscle, improve endurance, and increase overall health. A...

The festive period is a blend of joy, family gatherings, and delicious treats. While it's a celebratory time, it also poses challenges in...

October at PB Strength & Fitness Mentoring was electrified with the buzz of our much-anticipated lifting competition. This event was a...

I am excited to announce that my book, "Indoor Rowing Mastery", has achieved the #1 spot in the rowing category on Amazon! This...

Last weekend's book launch at PB Strength and Fitness Mentoring was a joyous celebration, promoting the release of my book amongst...