There are a lot of factors that contribute to each individual rower's split times. You might not pull the same splits as the athlete, but it's likely you're pulling similar splits to the other Hydrow users surrounding you on the leaderboard! This is a great way to challenge yourself and see how you can consistently improve workout to workout!
What does your split time indicate?
- Your split time is a direct measurement/reflection of your speed and power. It is the time it takes you to complete a certain distance. In rowing, it is always measured per 500 meters.
- Essentially, it functions as the most direct measure of how much work you are doing at any given time. The lower your split is, the harder your body is pushing--so in other words, the faster you are estimated to complete 500 meters.
What contributes to your split?
- In short: a lot of things!
- Your technique matters a lot. When you break it down, the rowing stroke is designed to utilize each of the levers of your body--your arms, legs, and core--to their greatest advantage so you can gain the most meters in each stroke you take (or if rowing in a boat, to move the farthest through the water).
- The stroke itself is designed so that you, by implementing good technique, can readily pull as fast split times as your body is capable.
- Mirroring the athlete is a great way to ensure you have your technique handled! Matching the hands coming into the body at the finish (when legs are straight and handle is pulled into the body) is a great way to sync up with the athlete.
- Your personal effort contributes to the rest! Your legs are your biggest muscles, so you'll use those the most. The simplest way to say it is that the harder you push with your legs, the faster your split will be.
How do I get my split (/500m) lower while being at a lower rate (s/m)?
- This is a key concept that all beginner rowers must tackle! If you push harder with your legs (increasing your personal effort), your rhythm rate might increase because you are physically moving faster on the slide of your Hydrow.
- But the athlete might indicate that you need to be rowing at a 22 rhythm rate, and you are now at a 26 with this increased effort! In order to bring your rhythm rate down to the 22 again while keeping the same effort, you will need to slow down the recovery--as you move towards the monitor--while maintaining the same speed on the drive as you push with your legs.
- In other words: manipulating the ratio between drive and recovery to your advantage.
- This is one of the hardest things to master in the sport of rowing.
- If you want to produce lower splits at lower rhythms, you will need to develop a sense of "ratio." Ratio (2:1) is the relationship between the recovery and the drive. The recovery should take twice as long as the drive. At lower rhythms, it's important to practice ratio as it helps with body control and highlights the drive as the work phase.
- Here is a video that shows what this will look like on your Hydrow: https://youtu.be/Vm_l0Alqrvg
We would suggest checking out this article that our athletes and coaches helped create as a great resource for all Hydrow members: How Do I Get a Better Workout While Rowing?
We would also recommend looking into booking a session with our Personal Coaches for more individualized coaching if that would be of interest to you! Here are a few links below with more information on this service: