Technique
Row 1,000 m without wrecking your legs
By Lena Vos, head coach
The row sits in the middle of the race, and how you take it decides what is left for the second half.
Damper
Between four and six for most athletes. Higher feels powerful and drains your legs, which are the thing you need next.
Stroke rate
Twenty-four to twenty-six. Long, patient strokes with a hard drive beat a fast, short rate every time.
Pacing
Start five seconds slower than target for the first two hundred metres. You will pass people who did the opposite before the eight hundred.
Keep reading
More from the floor
Race prep
Twelve weeks to your first race: the plan we give every new member
How we split twelve weeks into base, build and race blocks, and why week nine is the one that matters.
Technique
Sled push: the three mistakes costing you a minute
Hip height, hand position and the first two metres. Fix these and the sled stops being your worst station.
Running
Compromised running, explained
Why you can run 5 km at 4:30 and still fall apart after the rower, and the sessions that fix it.