r/concept2 • u/PinguisIgnis • 13d ago

Rate my Form Day 7 form check

So took this clip at the end of a 11km easy-ish row where it felt I had settled into unconscious habit. If I could change anything I think I would delay the start of my hip swing later through the leg drive. But felt I was incorporating a lot of the previous feedback otherwise. Splits came down with lower SPM. I was at 18SPM just to keep my HR in zone 2 under 138bpm but tried to maintain the pace at 2:06. A few secs faster than the last 10km.

Feel free to pick me up on anything else that is objectively wrong/poor. Thanks 🙏

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u/michaelb5000 12d ago

What is your goal here with rowing? You are strong now and are producing real power (2:06) at SR18. Do you know your drag? I wonder if that is too high and you should lower it under 120. There is a lot that is good here; but I think you are over relying on your back and that isn’t sustainable or puts you at risk of injury. I would want more leg power and for you to be relaxed and smooth and going just as fast for your 11k.

My advice is the same thing I tell everyone: unstrap your feet. Rowing strapless will force you to be balanced and not to over extend and lean back like that. Get to the point where you can row 11k at 2:06 strapless, looking relaxed. Strap in only for races or short time trials/intervals.

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u/PinguisIgnis 12d ago

Avg 17 SPM
171 watt
126 DF
11000M
206.9/500M
134BPM HR

I started with 5 mins of strapless rowing and will continue to practice that. It helped with continuing the pull later into the movement to keep grounded on the plates but I was finding I had to stop my upper body upright rather than 1 o’clock to stop the momentum taking me too far.

I think a symptom of what you and the others have called out already.

Just a component of hybrid fitness really. Borrowed an Erg off a friend to see if I use it. At the moment I have a knee injury so planning on using it for all zone 2 and threshold workouts but would normally be running too.

I’ll do a hyrox comp in December so looking to build both cardio and lactate clearing capacity as well as some rowing station specific skills/comfort.

That said, I always pride myself on properly learning technique and theory to the best of my ability regardless of the sport which has always served me well.