#5
Rowing
1000m second ergometer marking the race's second half
Full Body Cardiovascular
1000m rowing. As the second ergometer in the race, this station marks the beginning of your second half. It demands a perfect blend of power and technique, testing your endurance while engaging your entire body in a coordinated effort.
Technique
- ✓ Catch: Shins vertical, back straight, core braced, arms straight.
- ✓ Drive: Push powerfully with legs, then swing back with core, finally pull with arms.
- ✓ Finish: Legs extended, slight backward lean, handle pulled to lower chest.
- ✓ Recovery: Extend arms, pivot body forward from hips, bend knees to slide forward controllably.
Pro Tips
Focus on the sequence: Legs -> Core -> Arms on the drive; Arms -> Core -> Legs on the recovery.
Drive powerfully with the legs; they are the main power source.
Maintain a strong, braced core throughout.
Control the recovery phase; don't rush forward.
Keep the chain path smooth and horizontal.
Find a strong, sustainable stroke rate (strokes per minute).
Common Mistakes
- ✕ Pulling primarily with arms and back, underutilizing legs.
- ✕ Breaking the arms or opening the back too early on the drive.
- ✕ Shooting the slide (legs extend before back/arms engage).
- ✕ Rushing the recovery, crashing into the catch position.
- ✕ Hunching the shoulders or excessively rounding the back.
- ✕ Setting the damper too high and burning out.
Preparation
- Warm-up including dynamic stretches for legs, hips, back, and shoulders.
- Practice rowing technique drills (legs only, arms only, etc.).
- Set damper to desired level (usually 5-7).
- Adjust foot straps for secure fit.