Michigan is the fastest club program in the country. We consistently race and contend with some of the best teams in the country. While competing, you will develop time-management skills, an elite-level physique, and life-long friends. You will become a full time student athlete at a Division I school. So, join some of the best athletes at the University of Michigan! Wear the block M to the highest level competition possible in the Nation!

One thing to keep in mind is that stroke rating, or cadence, is very important.  We regulate cadence a lot, because it is related to peaking.  Without a doubt one can often hold a lower split by rowing a higher cadence or stroke rating.  However, going harder with a higher cadence will lead to you peaking earlier than desired, as well as poor rowing. 

On the Concept II machine, which is a wonderful training tool because of the monitor, in the upper right hand corner there is a display for stroke rating.  It will give you a rating in strokes per minute (spm).  You want to monitor this constantly through the workout to help guide you.  Pulling a faster split at lower spm is desirable, as we are interested in building power.  Heart rate also plays a role, but that is more specific to the individual and a coach needs to monitor that.

Try these sample workouts for starters:

1) 2 x 20' w/2' rest inbetween.  Each 20' piece goes:  5'@18spm + 5'@20spm + 4'@18spm + 3'@20spm + 2'@22spm + 1'@24spm.  Hold a split that feels like it is pushing your comfortability level, and no further.

2)2 x 20' w/2' rest inbetween.  Each 20' goes:  10'@16spm + 10'@18spm.  Same guidelines as above, but will be a little slower because of the lower cadences.  Can also be modified to be 2 x 15' of 10'@16spm + 5'@18spm.

3)40' straight of  (4'@18 + 3'@20 + 2'@22 + 1'@24) x 4.  In other words a ten minute cycle four times through.  This is a more challenging workout because a higher percentage of time is spent at a higher rating and higher pressure.

These are modest distances and times for our training and a good starting point.  Keep a training log so you can look back at your progress.  Remember the technique sequence:  Starting at the catch (front)-drive with the legs-then open the back-then pull in the arms-then hands full away (arms fully extended) before the body comes over (fully over) before the legs draw you up on the recovery slide.  It is your goal to get through the drive in half as much time as it takes to do the recovery, giving a ratio of 1 part drive to 2 parts recovery.