If you want to learn how to row faster on a rowing machine, you need to focus on both technique and power. Simply pulling harder won’t work; speed comes from efficient movement and smart training.
How to Row Faster on a Rowing Machine
Rowing faster is a common goal, but it’s easy to hit a plateau. The key is understanding that the machine measures your speed based on how quickly you move the flywheel. A faster split time (like 2:00/500m vs. 2:10/500m) means you’re applying more effective force with each stroke.
Master the Stroke Sequence First
Good technique is the foundation of speed. A powerful stroke is useless if it’s not applied correctly. Break the stroke down into its four parts and practice them slowly.
- The Catch: Shins vertical, back straight, arms extended. Your body is coiled and ready.
- The Drive: This is the power phase. Push with your legs first, then swing your back, then pull with your arms. It’s a sequential motion.
- The Finish: Legs are down, body is leaned back slightly, handle is at your lower ribs.
- The Recovery: The reverse sequence: arms away, body swings forward, then bend your knees. This is your rest phase.
Rushing the recovery is a major mistake. You need that time to breathe and prepare for the next powerful drive.
Build Your Power Output
Once your technique is solid, you can start building the engine. Power comes from applying more force during the drive phase, especially with your legs.
- Focus on Leg Drive: Your legs are your biggest muscles. Think about pushing the footplate away as hard and fast as you can.
- Maintain Connection: Keep a firm grip on the handle and a strong core so the power from your legs transfers directly to the handle. Don’t let your back round early.
- Increase Stroke Rate Gradually: Stroke rate (strokes per minute) matters for speed, but only if each stroke is strong. Don’t just spin your wheels with a high rate and no power.
Common Technique Errors That Slow You Down
Watch for these mistakes that waste energy and kill your speed.
- Pulling with your arms too early (called “arm pull”).
- Lifting your shoulders at the catch (tensing up).
- Letting your knees drop to soon on the recovery.
- Having a weak core that causes your back to round.
Structured Workouts for Speed
To get faster, you need to train different energy systems. Mix these workouts into your weekly routine.
Interval Training
This is the best way to improve speed and power. You work at a high intensity for a short time, then rest.
- Warm-up: Row easy for 5-10 minutes.
- Work Interval: Row hard for 1 minute. Aim for a split time 5-10 seconds faster than your comfortable pace.
- Rest Interval: Row very easily or rest completely for 1 minute.
- Repeat: Start with 4-6 intervals. Try to hold the same split time for each one.
- Cool-down: Row easy for 5 minutes.
Power Strokes
This drill builds max force. Set the monitor to display just the watts or split time.
- Row normally for a few strokes to get moving.
- Take 10 strokes where you focus entirely on max leg drive. Try to make the split time drop dramatically.
- Row easily for 1 minute to recover.
- Repeat 5-8 times.
Steady State Rowing
Don’t neglect longer, slower rows. They build cardiovascular endurance so you can maintain your speed for longer and recover quicker between hard intervals. Aim for 20-45 minutes at a pace where you can hold a conversation.
Using the Monitor to Your Advantage
The performance monitor is your coach. Learn what the numbers mean.
- Split Time ( /500m): Your average time to row 500 meters. Lower is faster. This is your primary speed metric.
- Stroke Rate (s/m): Strokes per minute. For power workouts, keep it between 24-30. For sprint intervals, it might go up to 32-36.
- Watts: The direct measure of power you are producing. More watts = a faster split time.
Try doing a workout where you maintain the same split time but at different stroke rates. This teaches you control and efficiency.
Essential Off-the-Erg Training
What you do off the rower matters just as much.
- Strength Training: Squats, deadlifts, and bent-over rows build the muscles used in the drive. This leads to more powerful strokes.
- Core Work: A strong core keeps your posture solid and helps transfer power. Planks and Russian twists are excellent.
- Flexibility: Tight hamstrings or hips limit your range of motion at the catch. Regular stretching helps you get into a strong position.
Consistency in this off-machine work will make a huge difference in your speed over time.
Creating a Speed-Focused Plan
Here’s a sample weekly plan to incorporate these elements.
- Monday: Interval workout (8 x 500m with 1 min rest).
- Tuesday: Steady state row (30 mins) + light stretching.
- Wednesday: Strength training (focus legs and back).
- Thursday: Power stroke drills or a technique-focused session.
- Friday: Steady state row (40 mins).
- Saturday: Long, slow row or active recovery.
- Sunday: Rest.
Listen to your body and adjust as needed. Rest is when your body adapts and gets stronger.
FAQ: Getting Faster on the Rower
How can I increase my rowing machine speed?
Improve your leg drive power through strength training and ensure your technique is efficient. Interval training is also crucial for building speed endurance.
What is the best way to get a faster 2000m row time?
Practice pacing. Start slightly slower than your goal split, hold a strong middle 1500m, and empty the tank in the last 300m. Do regular 2000m pace intervals to get use to the feeling.
Does damper setting affect speed?
Yes, but it’s misunderstood. A higher damper feels heavier but doesn’t necessarily mean faster. Think of it like bike gears. Most people find their best power at a setting between 3-5. Experiment to see where you can produce the highest watts.
Why does my speed drop so fast during a piece?
This is often a sign of poor pacing or a lack of aerobic base. You might be starting too fast. It can also indicate a technical breakdown as you get tired—your form slips, so each stroke becomes less effective.
Remember, learning how to row faster on a rowing machine is a process. Be patient, focus on one improvement at a time, and the results will come. Track your workouts so you can see your progress over weeks and months, which is very motivating.