Frequently Asked Questions

Q "I have a stroke rate of 40spm and I still can not get my heart rate up?"

Your stroke rate of 40 seems really high (when racing 2000m a crew would average around 36-38 for their race pace stroke rate) but this high rate is not uncommon for people new to the sport of rowing. The high rate suggests to me that your rowing stroke probably lacks rhythm and ratio, which is a powerful drive phase (pushing down with the legs and pulling with the arms) and a relaxed recovery phase (back up the slide towards the catch position). 

The ratio needs to have twice as much time on the way forward (think of floating up to the catch position) compared to the drive back. The drive phase needs to be a powerful phase, by pushing down ‘hard’ with the legs, keeping the torso and posture strong then maintain that acceleration of the handle by bending the arms and drawing the handle to the chest. After which the recovery phase is relaxed and slow, thinking of hands, body rock over and slide (bending the knees) slowly up to the catch position to full compression. 

By concentrating on the ratio and rhythm and achieving full length in the rowing stroke you will find that you will work harder and your heart rate should increase. 

Below are a few guidelines for taking your heart rate manually:

• ·        Immediately after your workout, whilst lightly exercising for your cool down (cease exercising if necessary; if you are rowing stay seated as your heart rate will increase upon standing)

• ·         Using the middle 3 fingers (do not include the thumb) feel your pulse either on the thumb side of your wrist or just below your jaw line close to the oesophagus in your neck.

• ·         Count the number of beats for 15 seconds and multiplying it by 4 to get beats per minute. The total beats per minute will depend on the type of  workout completed. For example if you have completed a fat burning workout then your heart rate should be around 55-60% of your Maximum Heart Rate. 

• ·         Make a mental note of how you feel when your heart rate is in a zone, i.e. in the fat burning zone you should be able  to breathe comfortably and your muscles should not burn.

• ·         Continue rowing or lightly exercising to cool down once you have counted your heart rate for 15 seconds.