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Building a workout
Creating a training
Training timeline
Effects timeline
Sound timeline
Screen timeline
Participant timeline
Preparing a workout
Rowing handbook
Basic rowing technique Technical rowing exercises Rowing drills Performance data
Ground exercises handbook
Bent-over row Biceps curl Bicycles Bird dog Burpees Clamshell Crunches Dead bug Deadlift Donkey kicks Fire hydrants Flutter kicks Forward fold Frog glute lifts Froggers Heel touches High knees High plank Hip bridges Hundreds Inchworm Jumping Jacks Kettlebell swing Leg raises Low plank Lunge Man makers Mountain climbers Push-ups Reversed plank Runners Seated twist Side lunges Side plank Sit-ups Squats Standing side leg raises Sumo squats Swimmers Triceps kickback Upright row V-sit
Teaching a workout
Best practices
Introduction Timing Communication Motivation
Studio screens
Average stroke rate & split Power meter Power total Stroke rate Time / distance race
Participant screens
QR Code / Login Get ready Power curve Power meter Stroke rate Power top Time / distance race
Support
Opening & Closing procedure
Troubleshooting
Contact

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Time / distance race

During a time race, the distance the rower has covered is displayed on the participants’ tablet. Above and below him are the participants (indicated by the number of their rowing machine) ahead and behind him.

Tips

  1. Particularly in a longer time race, it is advisable for participants to distribute their strength and energy well over time. To this end, the race can be divided into sections of, say, 30 seconds, starting at a slower pace, choosing the right rhythm, then powering up and finally throwing everything into the fray.
  2. The challenge for each participant, of course, is to cover the most meters during the race. Motivate the team by encouraging them to stay ahead of their pursuers or to catch up with the one ahead of them.