Why Rowing “Slower” Can Help You Become “Faster” in a Long Distance Race

By Jules Vansant

Have you ever pushed yourself to row faster, thinking that speed alone would get you to the finish line first? Maybe you’re hammering out quick strokes, but find yourself fatigued or even falling behind. You’re not alone—many rowers believe that more speed equals better results. But here’s the truth: faster strokes don’t always mean faster progress. If you’re finding yourself exhausted or not covering the distance you expected, it may be time to rethink your approach. Let’s explore why balancing strength and efficiency is the key to getting you from point A to point B with less effort—and more results.

Many newer rowers assume that the quickest way to get from point A to point B is to simply row faster. But taking every stroke as quickly as possible doesn’t always lead to the best results. True speed in rowing comes from a balance of strength and efficiency. While it may seem intuitive that faster strokes equal faster progress, there’s more to it than just speed. This brings us to The Myth of Speed—the idea that pure speed alone will make you the most efficient rower. In reality, a slower, more powerful stroke can often be more effective. Let’s dive into how developing strength, rather than just adding speed, can actually make you a “faster” rower.

The Myth of Speed

1. Efficiency Matters: Think of a stroke as a step. If I asked you to cover as much distance as possible in only 5 steps, you’d take the longest steps you are capable of doing. Now imagine that I ask you to cover the same 5 step distance you just did in as many steps as possible. You could potentially take 100 teeny tiny steps and cover the same distance as you did in 5. In this example strokes on the rower apply the same as steps. If your technique falters as you try to speed up, you may expend more energy without actually covering distance effectively. 

2. Fatigue Factor: Pushing for a speedy stroke rate can quickly lead to fatigue, especially if your muscles aren’t conditioned to sustain the intensity. This can slow you down over time, negating any initial speed advantage. Choosing a sustainable pace is critical to not fatiguing early on, and often times that could be a lower stroke rate.

The Role of Strength in Rowing

1. Improved Stroke Power: Imagine a jump squat: if I asked you to jump 2 inches off the ground, you would only need a small amount of effort. But if I asked you to jump 2 feet off the ground, it would require more leg drive in your jump. A strong stroke allows for better distance with each pull. So think about your highest jump when you are powering down through the foot plates on your drive.

2. Sustainable Speed: When you row stronger, you can maintain a consistent speed over longer distances. We approach longer rows the same way we would approach a longer conditioning piece. Once a sustainable speed/spm is found, only then can we add more leg drive to cover more distance. 

While rowing “faster” isn’t always the goal, speed and strength play off of one another and are critical in getting you from point A to point B efficiently. Remember, the “fastest” way isn’t always about going faster; it’s about being stronger and more efficient. Let’s work together to enhance your rowing technique and build the strength necessary to reach your goals!