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

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

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