Ben contacted me in November 2024 looking for support for indoor rowing training. He had been using the rower for a few years and was looking to up his game in preparation for the Shocker Sprints, an indoor rowing competition held at Wichita State University in mid-February. He told me that he had just done a 2K Erg test and rowed a 7:09. He knew that he could go faster but wasn’t sure of the best way to structure his training to achieve a sub-7 2K time. Additionally, he was busy with his career and also had a family to care for (4 kids!).
The first step in Ben’s plan was to conduct a full technical review of his technique and to do some performance benchmarking. So, I asked for video review captures using my app, which allowed rowing metrics to be overlaid on the screen so that I could see the force application on the force curve graph.
It became clear that Ben’s technique had some low-hanging fruit at the front end of the stroke. I could see from the video capture that the first part of his force curve was not as developed as it could be.
As you can see from the two photographs, the first one was captured using my app on Nov 24th, 2024, and the second, showing the improved force application, was taken on Jan 7th.
Technical Analysis & Stroke Mechanics Optimization for Rowing Performance
For the first part of the indoor rowing training plan, we worked hard on stroke mechanics by improving stroke length and the suspension of weight off the handle of the machine. During the first month of the plan, we were able to knock 10 seconds off his 2K time by improving his technical application, along with solid aerobic conditioning and a structured, twice-a-week strength and conditioning program.
In mid-January, Ben made the three- or four-hour drive down to Tulsa, with the goal of attending my rowing clinic held at Okie CrossFit West. During the clinic, we made more improvements to stroke mechanics. Ben worked on improving his length at the front end of the stroke.
Shortly after this clinic on January 19th, Ben rowed a 6:48.8, knocking another 10 seconds off his previous best recorded in December.
We were making progress.
As February approached, we entered a training period where VO₂ max became the primary focus of our work. Ben continued to make progress as we integrated training sessions aimed at improving 2K race speed.
2K race speed. Race Day Strategy: Competition Results and 2K Indoor Rowing Training Tips
Fundamental to Ben’s progress was getting the balance of steady-state work right while doing the right speed-building training sessions. Over the course of the three-month indoor rowing training, I monitored the heart rate zones and how much time we were spending in each zone. You can see Ben’s distribution on the graphic below. It demonstrates a polarized focus, and Ben learned how to steady state effectively (go easier on the aerobic base-building days) and how to go hard on the hard days.
One of the challenges for Ben was that he is incredibly strong, having done a lot of lifting in the past. So, I built training sessions to help him settle into the right pace thirty seconds into a 2K race. To this end, there are specific sessions that helped with various parts of a 2K race plan.
These were:
1. Start and settle to a cruising pace.
2. Work to negative-split the middle 1400 m of the 2K.
3. Wind for home at the end of the piece.
As February arrived, we put the final touches on our preparations. I remember the conversation we had on the phone, where we discussed how to approach a 2K in a competitive environment, how to hydrate effectively, when to warm up, and how to warm up effectively.
The day of the Shocker Sprints arrived. We were ready. Ben texted me after he had taken in the energy of the venue.
Long-Term Indoor Rowing Training: Biomechanics, Training Consistency, and Future Goals
An hour later, Ben texted me with his result. He had won the Bronze medal in the men’s open event in a time of 6:41.8. I was so excited for Ben to see that all of his hard work and preparation had paid off and resulted in another huge PB!
It’s a testament to Ben’s approach that he was able to balance his commitments to his career and family and take almost 30 seconds off his 2K time in just three months.
Because of this journey, Ben also entered the World Indoor Rowing Championships and rowed a 6:42—just a second slower than his PB. He was initially disappointed with the result, as he was driven to try to get another PB.
All things considered, given his busy travel schedule the week leading up to the event and the fact that in November he did not expect to row a time in the low 6:40s, I think the growth displayed over three months to reach this performance was the real win.
Ben finished 36th in his age group in the world.
Ben was able to achieve these results because he sought out the expertise and knowledge to help him train smart and learn proper biomechanics on the rowing machine.
I have since provided some resources to Ben so that he can continue to build aerobic capacity over the off-season, so that we can take another run at the indoor rowing season next year.
During this process, I worked hard to help Ben “learn how to fish” for himself.
While I was the guide for his journey, my ultimate goal was to achieve performance goals and teach my clients the tried-and-tested ways to train effectively and show them how to identify areas of opportunity in their physiology and mental approach.
