1.Produce max power at R28 (at R28 you should be able to generate an amount of power equal to or close to your racing power output). You may spend even 2-3 sessions practicing generating R28 max power. Then, let’s say a week later, do a workout: generate max power at R28 (12 strokes), then right after step up to R30 (8 -10strokes). Give yourself a full recovery between the sets if you do this kind of workout for the first time. Continue shifting from R28 to R32, then next time R28 to R34. These three rounds are one set. Do 2-3 sets. Full recovery between sets. Goal is to sustain the same split during shifts to the higher rate. You should be able to feel how and how much to ease off from full power> it will not be about how hard you press but how well the cyclical movement is.
2.Quick blade entry practice - REVERSE RATIO DRILL. The drill prepares well to high rates without doing high intensity pieces. Row normally, then switch to reverse ration drill i.e. think of sliding to the catch fast to place the blades in the water, then no pressure through the leg extension. Do 6-8 x (10 strokes reverse ratio/10 strokes normal).
3.Quarter slides from the finish. Quick and cyclical motion with no delays around the finish. Aim to achieve a rate of 42-44 just for these quarter slides in a relaxed way, 6-8 sets of 20 seconds. Once you get used to it, increase to 30 seconds.
4.Once your stroke rate becomes faster, the physiology has to shift as well. The ventilatory rate at which you are breathing has to adapt to the movement in the boat. The exercise is: on the erg, drop the resistance all the way down, tape the split and look only at rate. The goal is only to sustain rate 32. Start with 2-5 min pieces, with a total of 16-20 min of work combined from all pieces. Eventually, it needs to be 3 x 8 min, or 2 x 10’. Again, the goal is not how hard you are pulling to achieve the rate, it’s more about finding the efficient way to move to breathe easier. So think of the movement vs force.
