Carlos Dinares explains why the front loaded power curve is more efficient for water performance.
Valery says that on the boat the advantage is on a front-loaded drive but not on the erg where athletes with a late force peak are more likely to achieve success.
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 1 x 24′ minutes (4′ @ 18+ 3′ @ 20 + 2′ @ 22 + 1′ @ 24 + 2′ easy + 1′ @ 18 + 2′ @ 22 + 3′ @ 20 + 4′ @ 24 + 1′ easy + 1′ MAX)
Do 5 full starts of 20 strokes total MAX with a 1′ easy rowing of rest between starts.
All the strokes ON are at MAXIMUM PRESSURE and the suggested stroke rate.
All the easy strokes are really slow (12 to 16 strokes x minute) with very light pressure.
Rest 5′ from piece to piece with some Light rowing. You can get out of the ERG.