Introduction

If you've spent any time around rowers, you may have heard the phrase "fly and die." It refers to a simple but all-too-common mistake: starting your row (or race) at an unsustainably high intensity, only to burn out and struggle to the finish line. While the idea of flying out of the starting blocks may seem appealing—especially if you're feeling fresh—the reality is that fly and die usually leads to poorer overall performance and a miserable rowing experience.

In this article, we'll break down exactly what "fly and die" means, why it's generally a bad strategy, and how controlled pacing strategies can help you row faster, longer, and with better form.

What Does "Fly and Die" Mean?

"Fly and die" is a rowing (and broader endurance sports) term describing a scenario where an athlete:

  1. Goes Out Hard – Begins at a pace or split that is significantly faster than their sustainable race pace.
  2. Hits the Wall – Runs out of steam partway through the piece, often leading to a drastic slowdown or total collapse in pace.
  3. Struggles to Finish – Suffers through the remainder of the distance with a much slower split than intended or planned.

Why It's Tempting

  • Adrenaline and Excitement: The start of a race or high-stakes workout can trigger a surge in adrenaline, making you feel stronger than you are.
  • Desire to Lead: Some rowers fear being "behind" and believe an early lead is key to success.
  • Misguided Goal-Setting: Overestimating your capabilities might cause you to pick a pace that's unrealistic for the entire distance.

Why "Fly and Die" Is a Bad Strategy

  1. Rapid Energy Depletion
    Rowing at a pace above your threshold rapidly depletes glycogen stores. Once those are tapped, your body shifts to less efficient energy systems, causing a steep performance drop.

  2. Loss of Technique
    As fatigue sets in, form deteriorates. You may shorten your stroke, ignore proper sequencing, and even risk injury if you push through poor mechanics.

  3. Psychological Toll
    Hitting a "wall" mid-race or workout is discouraging. It's difficult to maintain motivation when you see your splits balloon and feel your strength fading.

  4. Worse Overall Times
    Even if you start fast, the big fade can add enough extra seconds to your latter splits that your final time is slower than if you had paced yourself properly.

Alternative Approaches

Negative Splits

Negative splitting means rowing the second half of your piece faster than the first. While it requires discipline to start somewhat conservatively, many rowers find they achieve better overall times and feel stronger at the finish.

Example: If your goal split for a 2K is 2:00, you might row the first 1,000m at 2:02 and the second 1,000m at 1:58, averaging to 2:00 overall.

Even Splits

Even splitting is maintaining the same pace throughout your row. This can be ideal for shorter distances where you know your exact limit. It also simplifies pacing, as you only need to hold one steady split.

Example: If your target is a 2:00/500m split for a 2K, you simply aim to keep the monitor around 2:00 the entire time, avoiding big fluctuations in speed.

Controlled Surges

Some athletes use slight surges—small bursts of energy—to get off the line or overtake an opponent, but they always return to a sustainable pace before risking burnout.

Example: Row the first 300m of a 1,000m piece slightly below your target split to gain momentum, then settle into a manageable pace for the middle, saving a little extra for a final sprint.

How TargetSplits.com Helps You Avoid "Fly and Die"

TargetSplits.com offers tools that allow you to plan pacing strategies well before you start rowing:

  1. Set Target Times
    Input the total distance you plan to row (e.g., 2,000m) and your target finish time. The calculator tells you what split you need to average.

  2. Break Down Your Row
    The pacing tool lets you segment your race or workout—maybe the first 500m slightly slower, the middle 1,000m at a steady pace, and the final 500m faster. This approach ensures you don't "fly and die."

  3. Adjust on the Fly (and Avoid the Die)
    By reviewing each segment's pace and real-time feedback after your session, you can refine your plan for next time, gradually reducing the risk of going out too hard.

Practical Tips to Avoid Flying and Dying

  1. Know Your Limits
    If your steady-state pace is around 2:10 for a 5K, suddenly dropping to a 1:50 split for the first 500m is likely unsustainable.

  2. Focus on Technique
    Good form is your foundation. Keep the drive (legs-body-arms) smooth and efficient, especially at the start.

  3. Build Fitness Gradually
    If your ultimate goal is to hold a 2:00 split for 2,000m, start with shorter intervals at 2:00, and slowly extend the distance over multiple sessions.

  4. Use Interval Training
    Interval workouts (like 4x500m or 6x250m) help you practice rowing at faster paces without the risk of a total burnout when done in a continuous piece.

  5. Mental Discipline
    In the adrenaline rush of a start, it's easy to overshoot your pace. Remind yourself of your plan and trust the process—it often leads to better results.

Sample Workout: Controlled Start 2K

  • Warm-Up: 5 minutes of light rowing, plus 3–4 bursts of 10 strokes at race pace to prime the system.
  • Main Set:
  • First 500m: Aim for 1–2 seconds slower than your goal split (e.g., 2:02 if your goal is 2:00).
  • Middle 1,000m: Settle at your goal split (2:00).
  • Final 500m: Gradually accelerate to 1–2 seconds faster than your goal split (1:58).
  • Cool Down: 5 minutes of easy, low-pressure rowing.

You'll likely end up with a strong overall average and a more sustainable experience than if you had "flown and died."

Conclusion

The "fly and die" approach can be tempting—especially when nerves, adrenaline, or competition drive you to blast out of the gate. However, this approach often leads to rapid fatigue, compromised technique, and slower finishing times. Instead, adopt a more controlled pacing plan—whether that's negative splits, even splits, or a planned surge—and use tools like TargetSplits.com to help you dial in the right strategy for your goals.

Remember: Rowing success is about consistency and smart energy management. By avoiding "fly and die," you'll row more efficiently, feel stronger at the end of every piece, and ultimately see better results.

Additional Resources