How can I improve my rowing split?

Question

Today was my first ever 1000m race on an erg. My Split was 2:20/500m. Can you tell me how to improve my time?

Answer 1

That's good for a first time (I think!) Download some fast-paced songs, and use your ipod when you row.  However, keep your cadence low- 28 spm max.  Also, when I erg for 30 minutes, I take a quick drink at fifteen minutes or 3k, whichever comes first.  When you're rowing, water is a good incentive. If you have a really nice erg, you can set the screen to display pounds of pressure per second.  It shows a nice graph.  Keep that at a gradual curve, with your peak as close to the front as possible.

Answer 2

Get stronger, and do more cardio, both long rows, and shorter intervals.  Flirt with your lactate threshhold.  You want to be close for a great performance, but just below it most of the time so you won't fade.

And do a good warm-up. Gets the heart primed, and the power muscles primed.  Both are then ready to go.

Answer 3

hgh