What’s Your Rowing IQ?

This week we’re doing something a little different and throwing out 10 questions about rowing – how many can you nail?

The Dark Horse rowing quiz will reveal how much you really know about rowing and in answering these 10 questions will find out what level you’re on. Based on the results, there are some links to videos to watch at the bottom for you to watch.

Question 1: How is pace calculated?
Answer: Rowing pace is the time rowed divided by rowing distance. You can use your average pace to determine your desired time for a specific distance using.

Question 2: How do you know when you’re about to reach your aerobic threshold?
Answer: The aerobic threshold describes the rate of metabolism, where the level of lactate in the blood first starts to rise after the static state. The sensation of reaching the aerobic threshold is when the athlete first notices breathing deeper than normally. The heart rate on the aerobic threshold is on average around 70% of the maximum heart rate.

Question 3: Why does power complement heart rate well in rowing?
Answer: Power responds to intensity changes almost instantly, which makes it an excellent metric for sprints and short intervals.

Question 4: What is VO2 max?
Answer: Maximal oxygen uptake value (VO2max) indicates how much oxygen your body can transport in maximal performance. Typically, it is presented relative to body weight (ml/kg/min).

Question 5: Why should you include a warm-up, cool-down and some stretching to your rowing workout?
Answer: In addition to the actual work phase, it’s good to include a warm-up, a cool-down and some stretching to your workout—whatever your sport is. They maximize the benefits of the workout and prevent injuries.

Question 6: Why should you monitor your resting heart rate?
Answer: Resting heart rate (HR rest) stands for the lowest heart rate when awake and at rest. Resting heart rate is an excellent way to measure the development of your aerobic fitness. When your resting heart rate decreases, as a result of training in the long run, it is safe to assume that your aerobic fitness has improved. The important thing about resting heart rate is to monitor how your own HR rest develops. You should not compare it with someone else.

Question 7: What is spm?
Answer: Strokes per minute is calculated by counting the monitor based on the number of strokes you take per minute. For example, a long steady row will often be performed at anything from 16 -22 spm. Strokes per min is an important tool for assessing your rowing efficiency and something you can improve easily, by making simple changes to your technique.

Question 8: Why should you include low-intensity training sessions, such as 20 mins at 20spm, into your routine?
Answer: Training at very low heart rate zones (50 to 60 percent of your maximum heart rate) will boost your recovery and get you ready to train in the higher heart rate zones. To train at this intensity, pick sports during which you can easily control your heart rate, such as walking or cycling.

Question 9: How does sleep affect your performance?
Answer: Sleeping well perfects your recovery from rowing. The optimal amount of sleep for you is the one that leaves you feeling alert and full of energy to perform at your best at work, when training and in your daily life activities.

Question 10: What are the benefits of HIIT (high intensity interval training) compared to regular endurance training?
Answer: HIIT training may bring similar benefits as endurance training but quicker. Compared to traditional endurance training with similar length sessions, HIIT workouts burn more calories, especially after a workout. HIIT workouts are also often more strenuous than steady state endurance workouts.

Want to know more about rowing? Head over to our Youtube channel and hit the subscribe button. Every Tuesday and Thursday we release new videos for you to educate and train yourself with.

Ready for some more knowledge? Hit the links below.

Coach John
Dark Horse Rowing.

How to Increase the Length of Your Stroke When Rowing

The ultimate stretching / warm up routine

Why You Shouldn’t Lift Your Heels on the Concept2 Rowing Machine

Rowing Machine Tutorial – Explaining the Stroke

Photo by Roman Mager on Unsplash