Why is the race start so important?

The start establishes your rhythm and position. A poor start creates a deficit that costs energy to recover from. A practised start sequence becomes automatic, freeing mental capacity for the rest of the race.

How many strokes should the start last?

Most race starts are 5-10 high-rate strokes, then a gradual settle to race pace over the next 10-15 strokes. The entire start sequence should be complete within the first 150-200 metres.

Should I use the same start for 2K and 5K?

The 2K start is more aggressive with higher initial rate. For 5K or longer, the start should be less explosive to avoid early energy depletion. Practise both start intensities.

Race Start Practice

By the Watta Team · Updated March 2026

Advanced25 minRowErg

Dedicated practice for race starts — the explosive opening strokes that establish position in a 2K test or head race. This session breaks down the start sequence and repeats it until the pattern is automatic.

Warm-Up

Interval	Target Split	Rest	Notes
5 min	2:15-2:25	-	Easy rowing at 18-20 spm
3 min	2:00-2:10	-	Build pressure
3 x 5 strokes	Max power	30s easy	Prime the start sequence

Main Set

Interval	Target Split	Rest	Notes
10 strokes start + 20 strokes settle	1:30-1:40 / 1:45-1:52	2:00	Rep 1: explosive start, smooth transition
10 strokes start + 20 strokes settle	1:30-1:40 / 1:45-1:52	2:00	Rep 2: quicker transition to race pace
10 strokes start + 20 strokes settle	1:30-1:40 / 1:45-1:52	2:00	Rep 3: feel the rhythm
10 strokes start + 20 strokes settle	1:30-1:40 / 1:45-1:52	2:00	Rep 4: make it automatic
10 strokes start + 250m at race pace	1:30-1:40 / 1:45-1:52	3:00	Rep 5: full start sequence into race piece
10 strokes start + 250m at race pace	1:30-1:40 / 1:45-1:52	-	Rep 6: race-day simulation

Cool-Down

Interval	Target Split	Rest	Notes
3 min	2:25+	-	Easy rowing
2 min	Very easy	-	Light strokes to recover

Coaching Notes

+The start sequence: 3/4 slide power stroke, 1/2 slide, 3/4 slide, then full strokes building to race rate.
+Rate on the first 5 strokes should be 38-44 spm, settling to 32-34 by stroke 10.
+The transition from start rate to race rate is where most rowers lose time. Practise the smooth drop.
+Focus on handle speed off the catch — quick hands, explosive leg drive.
+Record your start distance (metres covered in first 10 strokes) to track progress.

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Race Start Practice

Warm-Up

Main Set

Cool-Down

Coaching Notes

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Frequently Asked Questions

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