Workout Types
You may see these terms used in workout titles or descriptions on Hydrow. Here's a bit of insight into what they mean!
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Climb |
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These workouts start at a low rhythm number (stroke rate) and gradually increase. Great for practicing increasing your rhythm number! |
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HiiT |
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(High Intensity Interval Training) Expect high stroke rates and high heart rates during this type of workout! Short Bursts of extreme effort paired with short rest. Great if you need a fat-burning workout in short amount ot time. |
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Pyramid |
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This workout structure starts a low rhythm number, steps to a higher rhythm number, and then steps back down to a lower rhythm number. Really helpful for building endurance and power at different rates! |
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Reverse |
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A modifier indicating a workout structure above will be inverted or followed backwards. ( A “reverse climb” for instance, will start with a high rhythm and gradually decrease) |
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Warm-up |
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A workout meant to open your workout and get you ready, physically and mentally, for more challenging rows you plan to later. |
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Cool Down |
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Meant to help you recover and relax at the end of a workout session. |
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Breathe |
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Indicates the lowest intensity row. These are targeted at stress relief and mild cardio with a focus on form. |
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Sweat |
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Indicates moderate intensity, with heart health and toning as the primary benefits. |
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Drive |
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Indicates the most vigorous and challenging rows, enabling you to test your limits and offering a full spectrum of cardio and strength training. |
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Journey |
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Free form workouts which allow you to row at your own pace and enjoy an on-the-water experience without any coaching from a Hydrow athlete. |
Hydrow Stats
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Rhythm Number/Stroke Rate/Rate |
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How many strokes you take per minute. Can be as low as 16 or as high as 40+! Remember to always follow the athlete’s hands so you are on the correct rhythm number. |
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500/m Split |
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The pace to row 500m. In rowing, this metric is similar to runners knowing their mile split pace. Knowing your split helps gauge your exertion level. |
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Distance |
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Shows distance covered in meters during the workout. |
Drills
Frequently included in Warmups and Cooldowns, drills are exercises intended help isolate and emphasize parts of your rowing form.
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Pause drill |
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Slow down to speed up! Use this technical drill to focus on particular points of your stroke. The athlete will cue you to repeat a pause at a particular point for a series of strokes. Helps focus on correct stroke sequencing and good body posture. |
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Isolation Drill |
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In this type of drill, you will repeat only a certain portion of the stroke. (i.e. Legs-Only or Arms-Only) This can really help you learn how to activate certain muscles more! |
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Feet-Out |
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In this drill, you remove your feet from the straps. It decreases stability, especially at the finish, but can really help you learn better core and leg muscle engagement. |
Parts of the Rowing Stroke
The anatomy of the stroke breaks down into the following components:
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Stroke |
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The rowing motion. Includes the drive and recovery. |
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Catch |
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The start of the drive. Called this because it is where the blade enters and “catches” the water. |
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Drive |
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The power application phase of the stroke where you are pushing away from the monitor. |
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Layback/Swing |
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The portion of the drive led by your core. After the legs are fully extended, your shoulders swing from in front of your hips to behind while the arms remain fully extended. |
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Finish or Release |
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The end of the Drive and the handle is at the body..Called this because it is when the blade is extracted from and “releases” the water |
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Recovery |
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The movement towards the monitor. Returning from the finish to the catch. |
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Ratio |
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Refers to the relation of the amount of time spent on the drive versus the amount of time spent on the recovery. As a general note, rowers strive for a quicker, more powerful drive, and a longer, more relaxed recovery. This changes depending on stroke rate and intensity. |
Miscellaneous Rowing Terms
Some other lingo you might hear our athletes throwing around during workouts:
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Erg |
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Short for ergometer; another word for rowing machine. |
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Catching a “Crab” |
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When the oar is sucked underwater, causing the athlete to lose control of the blade. Can sometimes result in ejection from the boat. |
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Blade |
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The portion of the oar that enters the water. On Hydrow oars, these are white. |
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Rigger |
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This is the metal wing bolted to a rowing shell that is behind the athlete. The oars attach here. |
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Shell |
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The proper name for a rowing boat. |
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Single |
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A rowing shell with one rower who has two oars. |
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Double |
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A rowing shell with two rowers who each have two oars. |
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Quad |
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A rowing shell with four rowers who each have two oars. |
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Sculling |
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The type of rowing where each athlete has two oars |
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Sweeping |
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The type of rowing where each athlete has one oar. We do not have any sweep rowing on Hydrow. |
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Bow |
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This refers to the portion of the boat behind the athlete. |
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Stern |
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This refers to the portion of the boat in front of the athlete |