How to Develop Speed for Rowing

Speed in rowing comes from applying more force, more efficiently, and being able to repeat it. Genetics play a part, but most rowers have room to improve through training.

Muscle fibres

Muscles contain slow-twitch fibres, which resist fatigue and suit long efforts, and fast-twitch fibres, which produce more force quickly but tire faster. Rowers use both, with the balance varying across distances: a 2k leans on a mix, while a steady hour leans heavily on slow-twitch. People are born with different proportions of each, which partly explains why some are natural sprinters and others natural endurance athletes. Training can improve how well each type works, though you can’t completely change your natural makeup.

What speed means on the erg

On the erg, speed is your pace per 500m. A pace of 2:00 per 500m is a 2k in 8:00, and 1:55 per 500m is 7:40. To go faster you need to produce more power per stroke, take strokes at an effective rate, or both. A useful distinction is between top speed, which sprints train, and sustained speed, which comes from aerobic fitness and pacing. Both matter, but they are trained differently.

Speed training

• Short sprints: 10 to 20 strokes at maximum effort with full recovery between. See 5 indoor rowing sprints.
• Power strokes: pieces at higher drag and lower rate, concentrating on a powerful leg drive.
• Intervals: 250m to 500m at faster than race pace with rest. See benefits of rowing machine interval training.
• Strength training: squats, deadlifts and jumps raise force capability. See strength training for rowing.

Keep quality high. Sprints should be fast and fresh, not tired attempts at the end of a hard session.

Rest matters

Speed work needs long recoveries. A short sprint of 10 strokes followed by 30 seconds of rest becomes an endurance session, not a speed one. Aim for rest that is at least several times the work time, so each effort is close to maximal.

Technique and rate

A faster stroke rate doesn’t make you faster if each stroke is weaker. The aim is to apply force quickly in the drive and relax on the recovery. Common ways speed leaks away include rushing the slide, which shortens the drive; pulling with the arms early; and tensing on the recovery. Check the stroke rate guide and how to row faster for the detail.

A useful drill is rate ladders. Row 1 minute each at ratings of 20, 22, 24, 26 and 28, holding the same split as long as you can. If your pace holds as rate rises, you are applying force well. If it drops, work on technique.

Balance with endurance

Speed work is hard on the body. Put one or two speed sessions into a week at most, build around an aerobic base and keep easy days easy. Warm up thoroughly before sprinting, and stop if you feel a pull or sharp pain. Most sprint injuries happen when cold or tired.

Sample sessions

Session 1: sprints

Block	Detail	Rest
Warm-up	10 minutes easy with a few build strokes
Sprints	6 x 10 strokes at maximum effort	2 minutes easy between
Intervals	4 x 250m at faster than 2k pace	2 minutes
Cool-down	5 to 10 minutes easy

Session 2: rate and power

Block	Detail	Rest
Warm-up	10 minutes easy
Power strokes	3 x 20 strokes at higher drag and rate 20, strong leg drive	2 minutes
Rate ladder	5 x 1 minute at rate 20, 22, 24, 26, 28	1 minute
Cool-down	5 to 10 minutes easy

Adjust distances to your fitness. For a structured approach, see the 2k erg programme.

Common mistakes

• Training speed when tired. Sprints on tired legs build poor habits.
• Doing too much. Two speed sessions a week is plenty.
• Ignoring strength. Force capability sets a ceiling on speed.
• Ignoring aerobic work. Without a base, you can’t recover between efforts or hold pace.