Cool Down (Rowing)
By the Watta Team · Updated
What is Cool Down (Rowing)?
Cooling down after rowing involves 5-10 minutes of very easy rowing (RPE 1-2) at a low stroke rate (16-18 spm) followed by static stretching of the major muscle groups used. The purpose is threefold: flush lactate and metabolic byproducts from muscles, gradually lower heart rate and blood pressure (avoiding blood pooling), and begin the recovery process. Research shows that active cool-downs reduce perceived muscle soreness and may slightly accelerate recovery compared to complete rest. Key stretches after rowing: hamstrings, hip flexors, quads, lats, lower back, and calves. Hold each stretch for 20-30 seconds without bouncing. A 10-15 minute cool-down investment significantly improves how you feel the next day.
How Watta Uses Cool Down (Rowing)
Watta captures total session data including the cool-down if it is part of the same PM5 workout. The easy rowing in the cool-down has minimal impact on Effort Score but the extended time and lower average HR contribute to a more complete session picture.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
Related Content
Every erg counts.
Download Watta and start tracking your workouts today.
Download on the App Store