rowing
The 2k Erg Benchmark Test: A Drag Factor and Pacing Protocol for Comparable Scores
Same rower, three different 2k times, no fitness change. A protocol for locking drag factor and pacing so 2k erg scores actually compare across sessions.
The 30-Minute Rowing Critical Power Test: How to Measure CP and W' on the Erg
Most rowers guess threshold from a discounted 2k split. A 30-minute erg test pulls out real critical power and W' with the math, cutoffs, and zones.
Rowing Erg Drag Factor: Why It Silently Breaks Your Watt and 2K Comparisons
Locking the damper lever isn't locking resistance. Drag factor drift quietly wrecks watt and 2K comparisons across sessions, and here's the fix for it.
Rowing Force Curve Asymmetry: Diagnosing Left-Right Leg Drive Imbalance by Curve Shape
A clean 3% peak-force asymmetry can still hide a leg that quits early. See how a rowing force curve's shape flags leg drive imbalance a percentage misses.
Velocity-Based Training for Rowers: Balancing Peak Power and Power-Endurance
Rowers need max power off the catch and endurance to repeat it 200+ times. Force-velocity profiling and velocity-loss thresholds show how to balance both.
Rowing Stroke Rate and Power Efficiency: SPM Optimization
Optimize rowing SPM and power efficiency with biomechanics, stroke-rate protocols, ergometer benchmarks, and real-time IMU monitoring strategies.
Rowing Catch-Drive Power: Initial Stroke Explosiveness
Dryland program developing explosive lower-body power from catch position into drive phase. Protocols, force-velocity data, and PoinT GO velocity.
Rowing Power Output Optimization: Stroke Mechanics
Optimize rowing power output with science-backed stroke mechanics, force application timing, VBT-informed dryland training, and ergometer data.
Rowing Power Training: Stroke Mechanics and Off-Water Strength
Rowing power comes 60% from legs. Train the catch-to-finish sequence with specific off-water protocols and watt-output benchmarks for 2000 m performance.