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

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

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

I am excited to announce that my book, "Indoor Rowing Mastery", has achieved the #1 spot in the rowing category on Amazon! This incredible milestone occurred shortly after launch, and it's thanks to each and every one of you who purchased the book! The journey of "Indoor Rowing Mastery: Unlocking Your Potential" "Indoor Rowing Mastery" is more than just a book; it's a culmination of passion, hard work, and a desire to share the world of rowing with readers everywhere. The suc

Last weekend's book launch at PB Strength and Fitness Mentoring was a joyous celebration, promoting the release of my book amongst friends, family and fellow rowing enthusiasts. The room was filled with balloons and bunting in my brand colours, setting a lively and jubilant atmosphere. The prosecco flowed freely, and guests could indulge in delicious hand-made cakes, each artfully crafted with my logo. Reading, Rowing, and Revelry My reading from the book and presentation abo

It's an exciting time for me, and I want to share something special with all of you.  ​Today, I'm here to tell you about my upcoming book, "Indoor Rowing Mastery: Unlocking Your Potential." Why I wrote it: In creating 'Indoor Rowing Mastery: Unlocking Your Potential,' I wanted to pass on all the knowledge and experience I've gathered over the years. This book is a culmination of everything I wish I had known when I first started rowing. I've poured my heart into making this g

I am delighted to announce my recent association with British Rowing as an Indoor Rowing Master Trainer. This new role is a fantastic opportunity for me to equip others with the right knowledge and skills to introduce and enhance indoor rowing experiences across the nation. Role Insights As a Master Trainer, I will be providing training to volunteers, coaches, instructors, and fitness professionals, guiding them on how to lead the 'Go Row Indoor' sessions. This training is re