When rowers talk about power, they're referring to one of the most important elements of fast, efficient rowing. Whether you're training on the water or the rowing machine, power determines how effectively you convert your effort into boat speed.

But what exactly is power in rowing? How do you improve it? And how do you actually measure it?

This guide breaks it all down.

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What Is Power in Rowing?

In rowing, power is the rate at which a rower applies force to propel the boat. It combines three key elements:

  • Force — how hard you push
  • Stroke length — how far the handle travels
  • Time — how quickly you complete the stroke

Mathematically, power is simply:

Work ÷ Time

On an erg (like the Concept2), power is measured in watts, and you can visualise it through the power curve, which shows how smoothly and efficiently you apply force throughout the stroke.

Higher power means:

  • More force applied
  • More efficiently applied
  • In less time

It's not just about strength — it's about coordination, timing, and technique.

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Why Power Matters in Rowing

Power determines how quickly you can accelerate the boat (or flywheel). Unlike cycling or running, rowing requires explosive engagement from the legs, core, and upper body, all in a coordinated movement.

More power means:

  • Faster split times
  • Stronger acceleration off the catch
  • More efficient boat speed
  • Better performance at both high and low stroke rates

At a crew level, consistent power across all rowers is essential for harmony and rhythm.

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Where Power Comes From

A powerful rowing stroke is a full-body movement driven primarily by:

1. Legs

Over 60% of the stroke's power comes from the legs. The drive off the footplate is the main engine of rowing.

2. Core

The body swing transfers leg power into handle speed. A strong, stable core maintains connection and efficiency.

3. Arms

The final finish adds acceleration and helps maintain a clean connection, but contributes the least overall raw power.

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Power on the Rowing Machine: Understanding the Curve

On the Concept2 erg, each stroke generates a power curve, usually shaped like a smooth, symmetrical mountain.

A good power curve shows:

  • A sharp rise at the catch
  • A strong, rounded peak during the drive
  • A smooth drop-off into the finish

A poor curve might show:

  • Double peaks (disconnection)
  • A flat top (overpulling)
  • Sharp spikes (poor technique or rushing)

Tip: Improving your power curve improves your real-world boat speed — even if you only train on the erg.

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How to Measure Power in Rowing

Power is usually measured in:

🔹 Watts

The Concept2 calculates power output each stroke and displays it live.

🔹 Work per stroke (WPS)

Shows how much work you generate per stroke — a great measure of efficiency.

🔹 Average watts

Useful for pacing long sessions or intervals.

🔹 Peak force

Measured on advanced systems (e.g., Peach, NK, BioRow), showing maximum force applied.

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Improving Your Power

Here are proven methods rowers use to build more power without sacrificing technique.

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1. Strength Training

Rowers benefit hugely from:

  • Deadlifts
  • Squats
  • Romanian deadlifts
  • Leg press
  • Pull-ups
  • Core stability work

These exercises build the capacity to generate more force per stroke.

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2. Power Ergs

Short, high-intensity bursts on the erg help you practise explosive acceleration.

Try:

  • 10 strokes on / 20 off
  • 20 × 10 seconds at max watts
  • Low-rate power tens (R16–18)

Focus on connection and leg drive rather than "yanking" with the arms.

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3. Low-Rate, High-Power Pieces

Rowers often underestimate how hard low-rate training is.

Example:

  • 3 × 8 minutes @ R18–20
  • Controlled but powerful
  • Aim for high work per stroke (WPS)

This teaches you to create force without needing a high stroke rate.

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4. Technical Efficiency

Small technical changes can dramatically improve power:

  • Strong catch position
  • Connected early drive
  • Smooth handle acceleration
  • Clean timing with the flywheel

If your technique is inefficient, training more won't fix it — it'll just reinforce inefficiency.

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Sample Power Training Session

Try this session to work specifically on power and efficiency:

5 Rounds of:

  • 10 strokes @ max power (R16–18)
  • 20 seconds rest
  • 1 minute steady rowing

Focus cues:

  • Push the machine away
  • Keep the chain level
  • Smooth acceleration
  • Relax into the recovery

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Common Mistakes When Training for Power

  • Overusing the arms
  • Rushing the slide
  • Pulling early before the legs engage
  • Bouncing at the catch
  • Focusing on stroke rate instead of connection
  • Trying to "muscle" the stroke

Power is about timing and mechanics, not just brute strength.

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Summary

Power in rowing is the combination of force, stroke length, and speed, measured in watts. It's central to rowing performance because it directly affects boat speed and efficiency. By improving strength, connection, and technical execution, any rower can increase their power output and translate it into faster times on the water and the erg.

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