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

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

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

When it comes to nutrition, we often associate it purely with weight loss. But good nutrition is important for much more than just shedding pounds. There are a lot of instances where optimising your nutrition will help you thrive! Perhaps your performance in the gym is stalling? Maybe you're feeling tired and sluggish all the time? Maybe your mood and productivity are low? Or perhaps you just want to feel healthier? Improved nutrition can be the answer to all of these things!