Science of Rowing

In this episode we welcome brand new guest author Sera Busse. Sera, Alex, and Joe discuss 3 articles on HIIT, the contribution of the hip, and high-altitude (hypoxia) training. [0:00] Welcome to Sera Busse [3:24] The Impact of Using Sprint Interval Training and the Anaerobic Power/Speed Reserve in Rowers [26:10] Rethinking Hip Contribution in Rowing: Insights from Fixed-Seat Mechanics [43:45] Four Weeks of Hypoxia Training Improves Microcirculation in Rowers

Dr. Frank Nugent, Alex, and Joe discuss 3 articles on: [1:20] The Effects of Four-week Plyometric Training On Delaying Muscle Fatigue In Youth Rowers [27:03] Using Wearable Sensors to Measure Rowing Technique and Performance [45:11] Exploring Concurrent Aerobic and Resistance Training in Rowers

Lisa, Alex, and Joe review 3 articles on: [2:55] Trunk Contribution and Performance Differences in Fixed-Seat Para Rowing [24:05] Optimizing Rowing Performance: A Comprehensive Network Meta-Analysis of Nutritional and Training Interventions [38:50] Does HIIRT Improve 2,000-meter Rowing Ergometer Performance?

Dr. Rod Siegel, Alex, and Joe discuss 3 articles focused on: [7:00] Response to Long vs Short-Interval Training in Rowing: Effects of Aerobic Contribution [22:55] How Shoulder Muscle Use Affects Rowing Technique and Performance [38:50] The Role of the Adductor Magnus in Hip Extension

Mark, Alex , and Joe discuss 3 articles on: [1:30] Critical Power Is More Strongly Associated With Rowing Performance Than the Second Lactate Threshold [26:00] Do Stronger Rowers Row Faster? Exploring Force Metrics in Junior Athletes [43:45] The Relationship Between Rowing Kinematics and Force Production

Coral, Alex, and Joe review 3 articles: [0:00] Introduce Coral Kasden [4:59] What Do Elite Coxswains Say During Races? [21:25] What Makes the Boat Go Fast: The Role of Technique and Muscle Activation in Sculling Performance [34:20] The Relationship Between Rowing Kinematics and Force Production

Alex, James, and Joe discuss 3 articles on: [2:30] Same Power, Different Speed: What Elite Rowers Teach Us About Efficiency on the Water [21:05] Diagnosing and Managing Rib Stress Injuries [40:55] Accuracy of RP3 Rowing Ergometer Science of Rowing is the resource for coaches and rowers of all levels. Each month, we read across dozens of academic journals for rowing-relevant research, deliver summaries and takeaways from the most relevant articles, and discuss practical applications via audio roundtables, infographics and video.

[2:18] Speed-Strength Characteristics of the Rowing Ergometer and Clean Pull Exercise [21:03] Understanding the Rowing Spine: Biomechanics, Injury Patterns, and Treatment Strategies [37:20] Physiological and Kinematic Differences Between the BioRower and Concept2 Ergometer

Volume 6, Issue 9 Podcast (September, 2025) [0:00] Joe introduces new guest author Natalie Legge [3:30] Review of On-Water Biomechanical Variables [24:00] Monitoring Training Loads and Performance Adaptations in Elite Rowers: A Six-Month Longitudinal Study [38:18] Assessing the Glycolytic Energy System via the Maximal Lactate Accumulation Rate (VLa.max )

Mark, Alex, and Joe discuss three articles on: [3:00] The Longitudinal Development of Sub-maximal Aerobic Capacity of Elite Rowers [28:05] A Statistical Approach to Establishing Fair and Objective Time Standards in Competitive Rowing [44:00] Does Cognitive Load Change Rowing Technique?

Ishan, Alex, and Joe discuss three articles focused on: [0:00] Ishan personal and professional update [2:25] Physical and technical attributes associated with on-water rowing performance in junior and elite rowers [14:25] Prediction of 2000-m on-water rowing performance with measures derived from instrumented boats [27:20] Mental Effort in Elite and Non-elite Rowers

Joe, Alex, and Rachel discuss three articles on the menstrual cycle and blood lactate thresholds, rowing biomechanics with a focus on kinetics, kinematics, and muscle activation patterns, and evaluating the transfer of rowing performance from the erg to the boat. [0:00] Introduce Rachel Grainger [1:55] Does the Lactate Threshold Vary Across the Menstrual Cycle? [31:25] Comprehensive Analysis of Rowing Biomechanics: Kinematic, Kinetic, and Electromyographic Perspectives [42:30] Closing the Gap: Predicting On-water Rowing Performance from 2kErg

Joe, Alex, and Frank discuss three articles on championship pacing, muscle dynamics and inflammatory responses, and Velocity Based Training. [1:20] Elite Rowers' Pacing Strategies [15:57] Muscle Dynamics and Inflammatory Responses [36:55] High Velocity Loss Thresholds Affect 2k Erg Performance

Joe, Alex, and Mark discuss three articles on blood flow restriction training, the adductor magnus, and upper respiratory illness. [5:05] BFR Improves VO2max, not 2k erg performance [23:00] Exploring the Role of Adductor Magnus in Muscle Recruitment Patterns Among Rowers Using MRI [ 39:05] Respiratory Problems in Rowers: Outcomes from a Systematic Assessment of an Elite Squad

Joe and Alex discuss three articles on maximal lactate accumulation, the accuracy of the Concept2 RowErg, and quantifying on-water rowing performance. [2:18] Maximal Lactate Accumulation [17:30] The Accuracy of the Concept2 RowErg [36:25] Quantifying On-water Rowing Performance

Joe, Alex, and Gaz discuss 3 articles focused on the isometric bench row, high-intensity interval training, and Science of Rowing's guidelines for nutrition for openweight rowing. [3:05] Isometric Bench Row vs. Dynamic Bench Row - What's Better? [19:50] Evaluating the Impact of High-Intensity Interval and Sprint-Interval Training on Rowing Performance [33:10] Science of Rowing's Guidelines on Nutrition for Openweight Rowing

Joe, Alex, and Lisa discuss three articles focused on the physiological differences between the rowing ergometer and indoor cycling ergometer, the impact of stroke rate and intensity on technique, and injury awareness in Beach Sprints Rowers. [0:05] Physiological Differences between rowing ergometer and cycle ergometers [15:46] The Impact of Stroke Rate and Intensity on Rowing Technique [33:05] Injury Awareness in Beach Sprints Rowers

Joe, Nicole, and Lisa discuss 3 articles on predicting functional threshold power, training intensity distribution in elite chinese rowers, and risk factors associated with rib stress injuries. [4:23] Maximum Power During a Graded Exercise Test Predicts Functional Threshold Power [20:30 ] Training Characteristics of Chinese Rowers [37:21] What aspects of nutrition play a role in the development of Rib Stress Injury (RSI) ?

Joe and Alex lead this podcast on the following three articles: [1:35] Spine and Pelvis Movement Variability of Rowers With and Without Low Back Pain. [23:30] The Impact of Rowing on Post-Menopausal Women [35:42] What is The Most Effective Post Activation Potentiation Protocol to Improve Ergometer Rowing Performance?

Joe, Alex, and James discuss 3 articles on para rowing, VO2max predictions, and achievement motivation patterns in rowers. [2:56] Para Rowers Scoping Review [20:05] Motivation and Achievement Patterns in Rowers [36:55] Predicting VO2max in Female Rowers

Joe, Alex, and Michael discuss three articles related to muscle morphology of the vastus lateralis, training considerations for the LA 2028 Olympics, and identifying if your athletes are more suited to training the morning or evenings.

Audio Summary for Alex Wolf's Volume 5, Issue 8 Article "Power Output Changes With Varying Stroke Rates And Gearing" This research aimed to explore the effects of varying stroke rates, gearings, and drag factors on mechanical power output in rowing, employing a cohort of experienced sub-elite young athletes in both ergometer and on-water conditions. The study meticulously measured rowing power (Prow), leg power (Pleg), and work per stroke (WPS) across different stroke rates (20-45 spm), gearings (lever changes 0.87-0.90m), and drag factors (100-180 Ws3/m3). It was found that Prow increased with stroke rate in both ergometer tests and boat measurements, indicating a strong positive correlation between stroke rate and power output. However, the impact of stroke rate on WPS varied significantly between ergometer and boat measurements, suggesting different dynamics in power output optimization across these conditions. Additionally, moderate to high correlations were observed between drag factor and Prow in ergometer settings and between gearing and Prow in boat settings, highlighting the influence of these variables on rowing power output. Maximum power output is achieved at the maximum values of optimum stroke rate, gearing, or drag factor, suggesting a unique characteristic of rowing performance optimization that contrasts with other sports disciplines. This research provides valuable insights for the rowing community, emphasizing the need for individualized strategies to optimize performance based on the unique dynamics of rowing compared to other sports.

Audio Summary of Michael Naperalsky's article for Volume 5, Issue 8 "The Potential for Heat Training to Improve Rowing Performance" Researchers studied eleven rowers using two different training environments over a period of twelve days: cross-training in a hot environment (34ºC/93ºF) or moderate (14ºC/57ºF) condition. Assessments for physiological adaptation, perceived effort, and time trial performance showed mixed results. While the heat acclimation group showed decreased sweat loss, rating of perceived exertion, and body temperature, there were large but not statistically significant changes between groups for rowing performance. Coaches and rowers could consider the potential benefits of heat training for racing in cooler ambient temperatures, and the likely benefits for those racing in hotter environments.

Audio Summary for Joseph DeLeo's Volume 5, Issue 8 Article "Considerations for On-Water Training Variables: Stroke Rate, Boat Velocity, and Heart Rate" Sixteen U-23 Australian rowers (n = 8 male, n = 8 female) were monitored over a 4-month training period. The research team sought to determine the relationship between individualized training zones, stroke rate, and on-water boat velocity. The researchers found wide variability in stroke rate and boat velocity which presented as time distributed across multiple training zones. Coaches and rowers can use the information from this study to use heart rate zones for land based training and stroke rate, boat velocity, and power (watts) for on-water rowing training.

Joseph, Alex, and Michael discuss three articles related to on-water training, boat gearing, and heat acclimation. [2:50] Considerations for On-Water Training Variables: Stroke Rate, Boat Velocity, and Heart Rate [16:15] Power Output Changes With Varying Stroke Rates and Gearing [29:10] The Potential for Heat Training to Improve Rowing Performance

Joe, Alex, and Mark discuss 3 articles focused on NIRS, Low and High Stroke Rates with and without Biomechanical Feedback, and Physiological Predictors of Elite and Development Rowers [0:00] Introduce Dr. Mark Homer [3:57] Is NIRS Deoxygenated Hemoglobin Associated with the Anaerobic Threshold and Rowing Performance? [26:18] The Effect Of Low and High Stroke Rate With And Without Biomechanical Feedback On Simulated Competitive Rowing Intensity [46:23] Physiological Predictors Of Performance In Elite And Development Rower

Joe, Alex, and James discuss three articles on heat stress, the energy cost of rowing, and the application for critical power for training zone prescription. [0:00] Introducing James Goodwin [8:12] Heat Stress' Effect on Rowing Performance [29:48] The Energy Cost of Rowing [48:45] The Application of Critical Power to Rowing

Joe, Alex, and Nicole discuss 3 articles focused on testosterone and cortisol, rowing injuries, and trunk & shoulder kinematics. [0:00] 2024 Conference and other updates [3:28] Can the Testosterone:Cortisol Ratio be a Predictor of Rowing Performance? [19:04] Rowing related injuries and the role of biomechanics in their management [37:06] Trunk and Shoulder Kinematics of Rowing Displayed by Olympic Athletes

Joe, Alex, and Trent discuss 3 articles on training models, stretch-shortening cycle and plyometrics, and crew selection. [0:00] Trent Lawton Introduction [5:00] 3-Zone vs. 5-Zone Models [19:40] Stretch-Shortening Cycle in Vastus Lateralis [37:10] Factors That Affect Selection of Elite Women's Sculling Crews

Joe, Alex, and Ishan discuss three articles on the energetic demands of rowing, optima nutrition for rowers, and using the CMJ to assess neuromuscular fatigue. [3:05] The Energetic Demands of Elite Rowing [19:45] Optimal Nutrition for Rowing [36:40] Assessing Neuromuscular Fatigue From High-intensity Training In Rowing And The Role Of Strength Training In Building Tolerance To The Demands Of The Training Programme

Joe, Alex, and Frank discuss three articles on the interference effect, pre-conditioning strategies, and technical and core stability parameters. [2:37] The Interference Effects’ Impact on 1,000-meter Rowing Ergometer Performance [24:21] The Efficacy of Preconditioning Strategies On Rowing Performance [42:30] Prediction Of Rowing Ergometer Performance By Technical And Core Stability Parameters

Joe, Alex, and Frank discuss 3 articles focused on the menstrual cycle, post-activation potentiation in the warm-up, and foot-stretcher height. [1:45] Menstrual cycle and hormonal contraceptive phases’ effect on elite rowers’ training, performance and wellness [20:20] Dynamic post activation potentiation improved female rowing ergometer performance [42:25] The Influence Of Foot-stretcher Height On Rowing Ergometer Technique And Performance

[3:26] The Impact of an Ergonomic Erg Handle on Rowing Performance & Kinematics [15:51] The impact of trunk extension technique on trunk muscle activity while ergometer rowing [28:30] What Contributes to Low Energy Availability In Elite Female Rowers?

Joe, Alex, and Nicole discuss three articles around elite female rowers' perspectives on health after sport, the technical stroke variables of elite and sub elite rowers, and the muscular actions of the hop joint. [0:00] Recap of Science of Rowing Conference [1:47] Elite Female Rowers and Rugby Players Perspectives on Health After Sport [11:39] What are the technical stroke variables of elite and sub elite rowers? [21:53] Muscular Actions of the Hip Joint

Joe, Alex, and Ishan discuss three articles around sodium bicarbonate supplementation, how self observation via video analysis can improve technique, and rowing coaches' perspectives on the most important physical and technical components to develop junior rowers. [0:00] Ishan's new website and Science of Rowing Virtual Conference [4:51] Individualizing Sodium Bicarbonate Timing Improves 2,000-meter Performance [16:47] Using Self-based Observational Learning and Expert Modelling to Support Rowing Technical Competence [32:30] Coaches’ Perspective Of Key Technical And Physical Parameters In Junior Rowers

In this episode, Joe, Alex, and Lisa discuss three articles about pacing profiles of podium finishers across 2,000-meters in elite rowing, psychological support for athletes during training and competition and elite athletes pregnancy experiences [0:00] Welcome Lisa Back and discuss The Female Rower & Menopause (Science of Rowing Pre-Conference Bonus Material!) [4:50] Pacing Variability Separates Podium Finishers Across 2,000-meters [19:04] Considerations For Psychological Support For Rowers During Training and Competition [35:21] Training through Pregnancy with Insights from Elite Athletes

Joe, Alex, and Ishan discuss three articles on motivation profiles and performance, perturbated trunk training, and maximal strength and rate of force development in strength training for rowers. [0:00] 2023 Science of Rowing Virtual Conference [1:45] Do Intrinsic Motivation Patterns Result in Sport Performance Success? [15:20] Perturbated Trunk Training for Rowers [30:00] The Role Of Maximal Force And Rate Of Force Development On Different Phases Of 2000 m Olympic Rowing Performance

Joe, Alex, and Frank discuss three articles on 2,000-meter score prediction, VO2max prediction, and high-repetition vs. low-repetition strength training. [0:00] Dr. Frank Nugent Introduction [4:20] Using 20-Second and 60-Second Tests to Predict 2,000-meter Rowing Ergometer Performance [24:52] Predicting VO2max from an Incremental Step Test [55:12] Low-Repetition vs. High Repetition Strength Training

In this episode, Joe, Alex, and Ishan discuss three articles about how acute calcium intake affects health and rowing performance, how erging on an incline affects biomechanics, and blood flow restriction training applications for rowers. [0:55] All content migrating from PDF to website [3:19] Calcium Consumption Affects Bone Turnover Markers in Elite Rowers [14:19] Effect of Inclined Ergometry on Trunk Contribution's to Rowing Stroke [28:45] BFR Applications for Rowers

In this episode, Joe, Alex, and Nicole discuss three articles about female athletes’ perception of the menstrual cycle and how it impacts performance, how Increased Stroke Rates Increases Load On Female Rower’s Lower Back, and a critical look at complex systems: Why Aren’t The Strongest Athletes Always The Best Rowers? [4:15] The Menstrual Cycle: Do Olympic Athletes Believe It Impacts Performance? [17:35] Increased Stroke Rates Increases Load On Female Rower’s Lower Back [30:48] Complex Systems: Why Aren’t The Strongest Athletes Always The Best Rowers?

In this episode, Joe, Alex, and Michael discuss three articles about Randall Foils Improving Mean and Peak Force During On-Water Tethered Rowing, Exploring if Force Asymmetries are Better for Rowing Performance, and High Intensity Interval Training Improves 2k Rowing Ergometer Performance [0:55] Science of Rowing Virtual Conference Announcement [2:40] Randall Foils Improve Mean and Peak Force During On-Water Tethered Rowing [12:45] Exploring if Force Asymmetries are Better for Rowing Performance [30:40] High Intensity Interval Training Improves 2k Rowing Ergometer Performance

In this episode, Joe, Alex, and Ishan discuss three articles about lean mass distribution and its relationship to rowing performance, the effects of ‘normal’ strength training on 2,000m rowing ergometer performance, and hypertrophy for rowers. [1:00] Joe and Alex discuss presenting at the 2023 USRowing Conference and the study they conducted during the indoor national championships. [4:10] Lean Mass Distribution and Rowing Performance [14:50] The Effects of "Normal" Strength Training on 2,000m Rowing Performance [27:08] Hypertrophy Training for Rowers

In this episode, Joe, Alex, and Nicole discuss three articles about the relationship the vastus lateralis has to ergometer performance and the physiological capacity of rowers, concurrent training, and 50 years of force curve data analysis. [0:25] Introducing Nicole Elkins [3:03] The Relationship of the Vastus Lateralis to Ergometer Performance and Physiological Capacity of Rowers [16:27] Concurrent Training [27:50] 50 Years of Force Curves

In this episode, Joe, Alex, and Michael discuss three articles about concurrent validity of 3 on-water rowing power instrumentation systems, the sound of rowing and how it helps with execution, and REDs (also known as Relative Energy Deficiency in Sport) knowledge in lightweight rowers and physiotherapists. [1:17] 3 On-Water Power Instrumentation Systems [11:48] The sound of rowing and its impact on execution [25:15] REDs Management: Lightweight Rowers & Physiotherapists

This is the podcast episode for Volume 3, Issue 12 of Science of Rowing, coming to you in December of 2022. In this episode, Joe, Alex, and Lisa discuss three articles about overtraining, attentional focus utilizing internal and external cues, and bone mineral density in masters rowers. [3:00] Overtraining [ 14:20] Attentional Focus with Internal and External Cues [29:15] Bone Density In Masters Rowers

In this episode, Joe, Alex, and Frank discuss three articles about physiological differences at 2,000, 1,500, and 1,000-meter race distances, The correlation between tested and actual ankle range of motion during ergometer rowing, and self-reflection of coaches and their regimes of truth when coaching rowers of both genders. [0:52] World Rowing Beach Sprints [4:46] What are the Aerobic and Anaerobic Contributions at 2,000, 1,500, and 1,000-meter Race Distances? [20:50] The Correlation Between Tested and Actual Ankle Range of Motion During Ergometer Rowing [33:11] Self-Reflection for Coaches and Challenging Regimes of Truth for a More Equitable Experience of Female Rowers

In this episode, Joe, Alex, and Lisa discuss three articles about low back and their relationship to rowing biomechanics, Health Characteristics of Female Collegiate Rowers, and physiological differences between the Concept2 and RowPerfect3 rowing ergometers. [0:34] Introducing Alex Wolf as 2nd Lead Author for Science of Rowing [3:54] Are there physiological differences between the Concept2 and RowPerfect3 rowing ergometers? [20:54] An Analysis of the Relationship Between Low Back Pain and Rowing Biomechanics [38:57] Health Characteristics of Lightweight and Openweight Female Collegiate Rowers

Ishan, Michael, and Joe discuss three articles about how to best align strength & conditioning to the rowing coaches performance model, Part II of the Low Back Pain Experience, and how HMB supplementation can improve body composition, VO2max, and peak power. [0:58] Introducing Ishan Rawlley-Singh [2:35] Introducing Michael Naperalsky [5:58] A Strength & Conditioning Framework for Rowing [22:44] The Low Back Pain Experience: Part II [43:00] Elite Rowers’ Improve Aerobic Capacity and Fat Free Mass with HMB Supplementation

[0:34] Farewell To Blake [6:05] Hip Anatomy and Disc Pathology in Rowers [34:48] Overthinking & Race Day Performance [54:00] Palm Cooling Improves Rowing Performance

This is the podcast episode for Volume 3, Issue of Science of Rowing, coming to you in July of 2022. In this episode, we discuss three articles about trunk training, recovery strategies, and L-theanine supplementation for rowers. [1:41] Spinal-Exercise Prescription in Sport: Classifying Physical Training and Rehabilitation by Intention and Outcome [14:00] Pre-Recovery Strategies for Rowers [27:07] L-Theanine's Impact on the Immune System of Elite Rowers