3x4000m/5:00r

This is the first time that I have used the PaceBoat function, which I set at 2:30/500. My idea was to row just hard enough to keep up with the pace boat. During the first 4000m interval, however, before I had rowed 2000m I was far enough ahead of the pace boat that it disappeared from the screen. I wasn’t rowing hard at all. I finished the interval in 19:16.7 seconds at 2:24.5/500.

For all three intervals the stroke rate averaged 24 - 26 spm, the intensity was low to moderate, and I was remarkably on time, meaning the ratio between drive and recovery stayed consistently rhythmical. Indeed I had rhythm. More rhythm than I can recall ever having had!

I concede that I did push myself a little, but not enough to say I was uncomfortable. And I never pushed close to a point where the row felt unsafe. So all goals were met.

I have to say that this may be the best workout I have ever had on an erg. It certainly feels so. It also happens to be the fastest time I have ever gotten on the Dynamic Indoor Rower.

Does this mean that finally I am learning to row?

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Understanding Stroke Rate

For rowing, a stroke rate between 24 and 30 strokes per minute is typical for most workouts. When racing, stroke rates are generally a bit higher but usually still below 36.

An increased stroke rate does not necessarily mean that you are working out with more intensity. Instead, the key to increasing intensity is knowing how and when to apply power. Focus on getting as much power as you can into each drive/pull. To focus on this power think of using a ratio of one beat on each drive for every two beats on the recovery. In other words, don’t rush as you travel up the slide to take the next stroke. Instead, relax on the recovery as you prepare for the work of the next drive. See “How to Row Harder” for more information.