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Rowing drills
Speedladder
Execution
During a speed ladder, the intensity will build with each step. This means the stroke rate goes up as well as the watts. The speed ladder can also go down in intensity.
Tips
- You can use the big screen to coach on average watts off the group. If the stroke rate goes up 2 rates, the watts should go up by around 10 watts.
- At the start of the speedladder it can help for the trainer to be on the machine to help guide with the rhythm.
- If the speed ladder goes down guide through the first step to help the participants control their rhythm and maintain a high power output when slowing down.
Pyramid
Execution
During a pyramid, the intensity will build and then go back down with control. This means the stroke rate and watts go up and down.
Tips
- You can use the big screen to coach on average watts off the group. If the stroke rate goes up 2 rates, the watts should go up by around 10 watts. The opposite applies when bringing the rate back down
- At the start of the pyramid, it can help for the trainer to be on the machine to help guide with the rhythm.
- If the pyramid goes down guide through the first step to help the participants control their rhythm and maintain a high power output when slowing down.
Time Race
Execution
During a time race you have a set time to row as far as you can. They usually are 1-3 minutes long. On their screen each participant can see how many meters they have rowed. On the studio screen you can see the top 5 of the class at that moment.
Tips
- You can explain the class how to start. For example: tell them to start low and build every 30 seconds or tell them to start with 10 quick stroke and find their rhythm afterwards.
- Make sure to motivate the class, as 3 minutes can be quite long.
Power row
Execution
During a power row, the stroke rate is set and the goal is to keep the watts high and steady.
Tips
- Based on previous watts of the class you can set a goal for the average watts, using the studio screen.
- If you see the average watts drop you can tell the class to go for a push, to bring the watts back up.
Endurance row
Execution
The endurance row is similar to a power row, but longer. The goal is to keep the power output steady for over a minute.
Tips
Based on previous watts of the class you can set a goal for the average watts, using the studio screen.
If you see the average watts drop you can tell the class to go for a push, to bring the watts back up.
Sync Row
Execution
A synch row means there’s a set stroke at which rate to row. On the studio screen you’ll see the participants’ numbers with either an orange or green color. Green means they are rowing at the intended stroke rate. Orange means a participant is either too fast or too slow. Each participant can see their stroke rate on their screen with the colors as well.
Tips
Guide the class through the rhythm by showing the right stroke rate on the trainer’s machine.
Use your voice to guide the class on the rhythm.
Team Time Race
Execution
A team time race is similar to a regular time race, but this time the focus is on the rhythm as well. When the whole class rows in sync the “sync turbo” will turn on. This means the speed will get a boost. On the studio screen, the speed and meters rowed will be shown. On the participant screens the same display will be shown. On their screen, each participant can see how many meters they have rowed. On the studio screen, you can see the top 5 of the class at that moment.
Tips
- You can explain to the class how to start. You can decide to start together at a lower stroke and build from there or start at a higher rate.
- Make sure to motivate the class, as it may be hard to stay in sync
- Guide the class through the rhythm by showing the right stroke rate on the trainer’s machine.
- Use your voice to guide the class on the rhythm.
Sprints
Execution
In a sprint, all the focus is on maximum power. The studio screen will usually display the average watts of the whole class.
Tips
- You can use the big screen to coach on average watts of the group. If there are a couple of sprints after each other you can use the maximum average power of the class on the screen to coach them to improve with each sprint.
- Motivate the class to help them get the highest watts possible
HIIT Row
Execution
A HIIT sequence is a few sprints after each other with a short break.
Tips
- You can use the big screen to coach on average watts off the group. If there are a couple of sprints after each other you can use the maximum average power of the class on the screen to coach them to improve with each sprint.
- Motivate the class to help them get the highest watts possible
Max Minute
Execution
The goal of the max minute is to give everyone one more chance to get the highest watts possible. The max minute builds in 3 steps: get going, speed up and all out. The participants will be guided through the steps with a power graph on their screen. The line will go up when the power output goes up.
Tips
- You can use the big screen to coach on average watts off the group.
- Motivate the class to help them get the highest watts possible.
- Explain the participant screen, so they know how to aim for their all-time peak power or sessions peak.
Build-up sprint
Execution
In the build-up sprint the pace will go up in three steps. The final step is the sprint.
Tips
You can use the big screen to coach on average watts off the group.
Motivate the class to help them get the highest watts possible.
Resistance Row
Execution
A resistance row is a power row with high resistance. During a resistance row, the stroke rate is set and the goal is to keep the watts high and steady.
Tips
Based on previous watts of the class you can set a goal for the average watts, using the studio screen.
If you see the average watts drop you can tell the class to go for a push, to bring the watts back up.