Author: Madeline Berky

We’re continuing to play around with stroke rating this week. Instead of isolating it from piece to piece though, we’re seeing what happens when you need to work multiple ratings within one piece. For half of these 1000m pieces you’ll be climbing up in rating and for the other half you’ll be climbing down in rating. When we’re ascending in… Read more →

Last week we played around with some lower stroke ratings. This tends to be a big whole in a lot of rowers’ strokes. Quite often there’s a disconnect between rowing at a low (or slow) stroke rating and still going hard. We see that play out by athletes not being able to apply any pressure in order to hit the… Read more →

Rowing Workout of the Week:   500m for time then on the 10 min mark: EMOM for 15 min, 12 strokes at the following ratings: 20, 22, 24, 26, 28, 30, 32, 34, 32, 30, 28, 26, 24, 22, 20 spm *1st minute = 12 strokes @ 20 spm, 2nd minute = 12 strokes at 22 spm…   Why is… Read more →

Rowing Workout of the Week: 1k for time.   Basic Race Plan: – Start 5 strokes (sprint start) – 10 high strokes (pull really hard and go really fast) – 10 settle strokes (slow down to your pace – start around your average for your last 1k) – 10 strokes at the 250m mark for rhythm – 20 strokes at… Read more →

Welcome to the last week of these 500m shenanigans. I am going to keep this email brief because you know what to do: get that fan moving, settle into your pace, and stay there for 500m. Don’t over-complicate this last week. And don’t get in your own way. Keep it simple. Keep it as easy and light as possible for… Read more →

Man, welcome to week 9 of the 500m Progression. After 9 weeks of this business you should feel pretty freaking solid rowing 500m a silly amount of times. But chances are this cycle just got interesting. I know that when I sat down to do last week’s workout obtaining and holding that rhythm demanded way more from me than previous… Read more →

Welcome to week 8 of the 500m, operation establish rowing rhythm progression of 2016. I do believe this will be our last time through this cycle. Depending on how much time you’ve previously spent on the rower, this progression probably felt a little different. If you’re relatively new this progression is a delightful foray into speed, connection, and rhythm. For… Read more →

Rowing Workout of the Week: 12 x 500 m row Pace = :08 split seconds slower than your 1k average split Rest = 2 – 2:15 If your (original) 500m pace is: > 2:00, rest = 2:00 2 – 2:15, rest = 2:15 See this week’s blog post about rhythm HERE! Read more →