Recovery takes 2-3x longer after age 40 due to reduced mitochondrial function, slower protein synthesis, decreased glycogen resynthesis rate, and reduced ability to clear metabolic waste. Whereas a 25-year-old recovers in 24-48 hours, masters athletes need 72+ hours between hard sessions. This isn't being "out of shape", it's cellular biology.
Mitochondrial Function Decline: Your mitochondria (cellular "power plants") become less efficient at 40+. They're slower at producing ATP and clearing metabolic byproducts, which directly impacts recovery speed.
Protein Synthesis Slowdown: Muscle repair depends on protein synthesis. After 40, this process slows significantly. Your muscles need more time to repair the micro-damage from hard training.
Glycogen Restoration: Your muscles store less glycogen after 40, and the resynthesis rate is slower. Complete restoration after hard interval training can take 72+ hours vs. 24-36 hours when younger.
Hormonal Changes: Growth hormone, testosterone, and IGF-1 all decline with age. These hormones are critical for recovery, adaptation, and muscle repair.
What happens: When you do hard sessions too frequently, you accumulate fatigue faster than you clear it. This appears as:
The mistake: Interpreting this as "I need to train harder" when the solution is "I need to recover more."
Between high-intensity rowing sessions: Minimum 72 hours elapsed
Example schedule:
Key point: Only Thursday is high-intensity rowing. Everything else is recovery, technique, or strength work.
Target: 7-9 hours per night, consistently, and go to bed at the same time.
Why it matters: Growth hormone is released primarily during deep sleep. Inadequate sleep directly impairs muscle repair and adaptation.
Sleep optimisation:
Reality check: You cannot out-train poor sleep. Ever. Watch the sleep webinar to find out if your sleep patterns are normal, how to adjust sleeping and training demands as you age.
Protein Requirements:
Carbohydrate Timing:
Hydration:
Anti-inflammatory Foods:
Watch Eating for Strength and Speed webinar for advice on how to train better when you eat better.
What they are: Very easy movement that promotes blood flow without creating training stress.
What they are NOT: "Moderate intensity" training that accumulates fatigue.
Good active recovery:
Bad "active recovery":
Resting Heart Rate (RHR):
Heart Rate Variability (HRV):
Subjective Feel:
When markers are off: Take an extra rest day, even if it's not scheduled.
The problem: "Light" sessions that are actually moderate intensity, accumulating fatigue without purpose.
The fix: If it's not a scheduled hard day, keep it truly easy or rest completely.
The problem: Eating the same amount of protein you did at 25, when you actually need MORE now.
The fix: Track protein for one week. You'll probably discover you're 30-40g short daily.
The problem: Consistently sleeping 5-6 hours, thinking you can compensate with training adjustments.
The fix: You can't. Sleep is when adaptation happens. Prioritise 7-9 hours.
The problem: Training hard week after week with no planned recovery periods.
The fix: Every 4th week, reduce volume by 30-40%. This allows accumulated fatigue to clear.
The problem: Elevated RHR, poor sleep, declining performance,but continuing to train as planned.
The fix: When recovery markers are off, take an extra rest day. Better to miss one day than be forced off for two weeks with injury/illness.
These may indicate:
Symptoms:
Treatment:
Prevention: Easier than cure. Respect recovery from the start.
Cold Water Immersion:
Compression Garments:
Massage/Foam Rolling:
Contrast Therapy:
Expensive supplements: Most recovery supplements are marketing, not science Excessive stretching: More isn't better; quality over quantity Fancy gadgets: Most offer minimal benefit over basics (sleep, nutrition, rest)
The truth: Nothing replaces actual rest, quality sleep, and proper nutrition.
Our Masters Performance programme is designed with masters recovery physiology as the foundation:
Train smarter, not harder. Recover better, race faster.
Join our newsletter for recovery strategies and training insights designed specifically for masters athletes.
You know the thought - that devastating idea that staying in bed is much, much nicer than heading out for a row when the air temperature hovers near zero degrees centigrade.
And you also know that once you're out on the water and have warmed up, the feeling of rowing and the boat hull gliding while nature wakes up around you is unmissable.
Tips that may help you overcome the inertia of a warm bed.
Firstly, you know that it'll be cold outside, and you're tempted to put on lots of clothes so that you're warm when you first sit in the boat. Don't.
Exercise physiologists have shown that while you are exercising, your body produces a lot of heat so that you feel between 5 - 11 degrees WARMER than the ambient air temperature. The proof? If you feel cozy warm when you sit in the boat, you'll be overheated and stripping off layers of clothing after you've rowed 1-2km and you're warmed up.
A friend's advice: You should feel slightly cold when you step into the boat - That's a sign that you are dressed for a workout, not a walk round the block.
All rowers have braved early morning outings. Here are some hacks which you may like to try.
Got any other tips to recommend? Get in touch.
The best training programme for masters rowers over 50 includes: 4-5 sessions per week (not 6-7), polarised intensity distribution (80% easy, 20% hard), mandatory strength training 2x/week, 72+ hour recovery between hard sessions, and clear periodisation with base/build/peak/taper phases. Volume should be 30-40% less than younger athletes, with strategic intensity and recovery prioritised.
Weekly structure that works:
Why less is more: Your body's recovery capacity has decreased. More volume without adequate recovery creates cumulative fatigue that appears as "plateau" or declining performance. Four high quality sessions beat seven mediocre ones.
Common mistake: Trying to match the volume you did at 30, or the volume younger athletes do. This leads to chronic overtraining and under-recovery.
The split that works:
Why polarisation matters: The moderate zone, too hard to recover from, too easy to drive adaptation, is where most masters athletes waste their limited training time. You're accumulating fatigue without getting faster or better.
Weekly application:
Non-negotiable requirement: 2 sessions per week, 45 minutes minimum
Why it's essential: After 40, you lose 3-5% of muscle mass per decade without resistance training. That's power output disappearing. Rowing alone doesn't prevent this.
What to include:
Progression: Start with bodyweight/light weight, add load gradually. Focus on movement quality over "ego" lifting.
Hard session spacing: Minimum 72 hours between high-intensity rowing sessions
Example schedule:
Why 72 hours: Complete glycogen restoration, muscle repair, and nervous system recovery all take longer after 40. Training hard before you have achieved full recovery makes you slower, not faster.
Annual plan framework:
Base Phase (8-12 weeks):
Build Phase (6-8 weeks):
Peak Phase (4-6 weeks):
Taper Phase (1-3 weeks):
Recovery Phase (2-4 weeks):
Monday: 45-60 min steady state (rate 18-20, conversational) Tuesday: Strength - Squats 3x8, Rows 3x10, Core circuit Wednesday: OFF Thursday: 45 min easy technique (rate 18, focus drills) Friday: Strength - Deadlifts 3x6, Press 3x8, Stability work Saturday: 90 min long aerobic (rate 18-20, steady) Sunday: OFF
Key features: High aerobic volume, building strength, minimal intensity
Monday: 60 min steady state (rate 20) Tuesday: Strength - Squats 3x6 (heavier), Rows 3x8, Core Wednesday: OFF Thursday: Threshold intervals - 4x6 min at race pace -2 sec, 3 min rest Friday: Strength - Deadlifts 3x5 (heavier), Press 3x6 Saturday: 75 min aerobic + 3x5 min at threshold (embedded intervals) Sunday: OFF
Key features: Adding intensity, maintaining volume, progressive strength loading
Monday: 45 min easy (rate 20) Tuesday: Strength - Squats 3x5, Rows 3x8, Power work Wednesday: OFF Thursday: Race pace work - 3x3 min at race pace, 4 min rest Friday: Strength - Deadlifts 2x5, Press 2x6 (maintenance) Saturday: Time trial or race simulation (1K test repeats) Sunday: OFF
Key features: Race-specific intensity, reduced volume, strength maintenance
Purpose: Build aerobic base, promote recovery, increase training volume safely Intensity: 60-70% max HR, conversational pace Duration: 60-90 minutes Rate: 18-20 spm Feel: Could sustain for hours if needed
Purpose: Improve lactate threshold, build race-specific endurance Intensity: Race pace minus 2-3 seconds, ~80-85% max HR Structure: 4-6 x 5-7 min with 2-3 min rest Rate: 20-22 spm Feel: Sustainable discomfort, heavy breathing but controlled
Purpose: Practice race intensity, build lactate tolerance Intensity: Actual 1K race pace, ~90% max HR Structure: 4-8 x 2-3 min with equal rest Rate: 22-24 spm Feel: Uncomfortable, "can I actually sustain this?"
Purpose: Build aerobic capacity, mental endurance Intensity: 65-75% max HR Duration: 45-120 minutes Rate: 18-20 spm Feel: Comfortable but purposeful
If most sessions are in the "sort of hard" zone (75-80% max HR), you're in trouble. This intensity is too hard to recover from but too easy to drive adaptation. Polarise your training.
Thursday hard intervals → Saturday hard steady state → Tuesday more intervals = recipe for overtraining. You need 72+ hours between high-intensity work.
If you're only rowing, you're losing muscle mass and power every year. This isn't optional,it's foundational, particularly for post-menopausal women.
Training the same way year-round with no structure, no build phases, no recovery weeks. Your body needs variation and planned recovery to adapt.
Only 1 rest day per week, "active recovery" that's actually moderate training, sleeping <7 hours. Recovery is when adaptation happens.
1. Does it account for age-specific recovery?
2. Is intensity properly distributed?
3. Does it include strength training?
4. Is there clear periodisation?
5. Can it be sustained long-term?
Our Masters Performance programme is designed specifically for competitive athletes 40-65+:
No more guessing if your training matches your age. Get programming that actually works for your body.
Join our newsletter for free weekly training insights specifically designed for masters rowers.
Hear Becky Wilson for an in-depth review of the considerations for the masters athlete in terms of cardiac health.
In this episode you will learn
The questions answered during the presentation
Yes, absolutely. Masters athletes have different recovery timelines (2-3x longer), reduced VO2 max ceiling, higher injury risk from connective tissue changes, and progressive muscle loss that requires different training approaches. Training like a 25-year-old collegiate athlete after 40 leads to overtraining, injury, and declining performance.
Younger athletes (20s-30s): Can do hard intervals Tuesday and Thursday with full recovery Masters athletes (40+): Need 72+ hours between high-intensity sessions for complete recovery.
This isn't about being "out of shape", it's cellular biology. Your body's ability to clear metabolic waste, restore glycogen, and repair muscle damage slows significantly with age. Training programmes that don't account for this create cumulative fatigue that appears as "plateau" or "getting slower despite training".
What this means for your programme:
The Reality: VO2 max declines ~10% per decade after age 30, even in well-trained athletes. By 50, you're working with roughly 70-80% of your peak aerobic capacity.
Training Implication: You can't out-volume younger athletes anymore. The "more is better" approach that worked at 25 now leads to overtraining.
Instead, masters athletes need:
The Problem: After 40, you lose 3-5% of muscle mass per decade without intervention. This directly reduces your power output per stroke.
The Solution Younger Athletes Don't Need: Dedicated resistance training. Get into the gym, and lift heavy, especially for women over 50.
Masters-specific requirement:
Younger athletes can maintain muscle mass through rowing alone. Masters athletes cannot. This makes strength training non-optional for competitive performance.
Younger athletes: Tendons and ligaments adapt quickly to training loads
Masters athletes: Collagen synthesis slows, tendons become less elastic, injury risk increases
Training modifications required:
Your body's ability to buffer lactic acid and clear hydrogen ions declines with age. This means race pace feels harder at the same relative intensity.
Training approach for masters:
Monday: Easy aerobic (60 min, conversational pace) Tuesday: Strength training (45 min compound movements) Wednesday: OFF or very easy technique (30 min) Thursday: Threshold intervals (4-6 x 5 min at threshold, 2-3 min rest) Friday: Strength training (45 min) Saturday: Long steady state (75-90 min easy aerobic) Sunday: OFF or race simulation if competition phase.
Key differences from younger athlete programmes:
Masters-optimised: 80% easy/aerobic, 20% threshold/race pace
Common mistake: 60% moderate, 40% "sort of hard", the worst possible distribution
The moderate zone should barely exist. Training should be polarised: easy enough to recover from, or hard enough to drive adaptation. The middle ground just accumulates fatigue.
Myth 1: "Masters athletes just need to train harder to keep up." Reality: Masters athletes who train harder without appropriate recovery break down faster. Smarter, not harder.
Myth 2: "If I just do more volume, I'll get faster." Reality: Volume tolerance decreases with age. More volume without adequate recovery makes you slower.
Myth 3: "Strength training will make me bulky and slow." Reality: Strength training prevents the muscle loss that's making you slower. It's power preservation, not bodybuilding.
Myth 4: "I can't improve after 50, just maintain." Reality: Properly trained masters athletes continue improving. The athletes who plateau are often training wrong for their age.
This is the good news: most masters athletes are still training like younger athletes. They're grinding high volume, recovering poorly, and getting injured.
If you train appropriately for your age, you have a competitive advantage. While they're overtrained and injured, you'll be:
Our Masters Performance programme is built specifically for competitive athletes 40->65. It includes:
No more guessing whether your training matches your physiology. Get programming designed for how your body actually works now.
Join our newsletter for weekly evidence-based training insights specifically for masters rowers.
Have you noticed that the second time you do a workout it seems easier? Maybe you were increasing from 2 x 15 minutes UT2 (Cat 6) up to 3 x 15 minutes. It seems like a huge step up the first time you do it.
If you do the same workout again within 5-7 days it seems easier. The first session serves as a reference point, an anchor.
This is what is known as the Repeated Bout Effect. Your body's response to a stimulus decreases with each repeated bout.
The more you repeat a behaviour, the less it impacts you because you become accustomed to it.
James Clear, Atomic Habits
When you do the new workout for the first time your body experiences a new stimulus that stresses your muscles and may give you muscle soreness. However, the way people respond to this new stimulus is not constant. Researchers have found that “a repeated bout results in reduced symptoms”. Generally speaking, the more consistently you work out, the less soreness you will experience.
But after a while your body adapts and the new workout becomes "normal". To make more progress, you have to change the workout again and seek new adaptations. Each month the Faster Masters Rowing training programs change the workouts. We leverage the repeated bout effect to help you progress your rowing.
What got you here, won't get you there.
You're likely experiencing one or more of these issues:
If you're over 40 and training as hard or harder than ever but seeing your splits slow down, you're not alone, and you're not doing anything obviously wrong. The problem is that "training hard" means something fundamentally different after 40 than it did at 25.
Volume doesn't equal results anymore. Your body's ability to absorb and recover from training volume decreases significantly after 40. What used to work (high volume, frequent sessions, minimal rest) now leads to chronic fatigue and declining performance. You're not undertrained; you're likely overtrained relative to your current recovery capacity.
Your VO2 max ceiling has dropped. Even well-trained masters athletes see roughly 10% decline in VO2 max per decade after age 30. By 50, you're working with 70-80% of your previous peak aerobic capacity. No amount of volume training changes this, it's physiology. Masters athletes who stay competitive move their training focus from volume to strategic intensity.
Recovery timelines have doubled. Where you once needed 24-48 hours between hard sessions, you now may need 72+ hours for full recovery. If you're doing high-intensity work more than twice per week, you're accumulating fatigue faster than you're recovering. Every "hard" session you do while incompletely recovered makes you slower, not faster over the long term.
1. Muscle Loss (Sarcopenia)
After 40, you lose 3-5% of muscle mass per decade without intervention. That's not just aesthetic, it's power output. If you've lost 15% of your muscle mass over the past decade, you've lost 15% of your potential power per stroke. No amount of cardiovascular training compensates for this.
The solution isn't more rowing, it's resistance training. Two 45-minute strength sessions per week, focusing on compound movements (squats, deadlifts, seated rows), can maintain 95% of your muscle mass through your 50s and 60s.
2. Wrong Training Intensity Distribution
Most masters athletes train in the "moderate" zone too much. This is neither easy enough for true base fitness building, and not hard enough for physiological adaptation. This middle-ground training (often called "junk miles") accumulates fatigue without driving improvement.
Your training should be polarised: 80% easy/aerobic base work, 20% legitimately hard threshold and race-pace work. The middle zone barely exists in your training programme.
3. Inadequate Protein and Nutrition
Masters athletes need MORE protein than younger athletes (1.2-1.6g per kg of bodyweight daily) to maintain muscle mass and support recovery. If you're eating like you did at 25, you're almost certainly underfueling your recovery.
Instead of: 6-7 sessions per week of moderate intensity
Try: 4-5 sessions per week with clear purpose. 2 easy, 2 hard, 1 technical
Your body adapts during recovery, not during training. Less volume with better recovery often produces faster results.
Minimum effective dose: 2x per week, 45 minutes, compound movements
Focus: Squats, deadlifts, rows, overhead press, core work
Goal: Maintain muscle mass and power output as you age
This isn't optional for competitive masters athletes, it's foundational.
Since VO2 max becomes less trainable with age, focus on what remains highly adaptable: your lactate threshold. Threshold work (sustained efforts at race pace minus 2-3 seconds) remains trainable and drives competitive performance.
Effective threshold sessions:
If you're serious about getting faster instead of slower, structured programming makes a massive difference. Our Masters Training Program provides year-long age-optimised periodisation, proper intensity distribution, and integrated strength protocols designed specifically for competitive masters athletes. This self-guided programme is built on testing so that your training zones are correct for YOU at your current age, fitness and rowing experience.
Want weekly masters training insights? Join our newsletter for evidence-based training tips, recovery protocols, and performance strategies delivered to your inbox.
Looking backwards to go forwards: what rowing taught me about big tech and what big tech taught me about rowing with Matt Brittin.
Timestamps
01:00 From schoolboy to the Olympics - from a family of ball sport heros. Matt was inspired by Martin Cross to row to a high level - he was his school teacher. Later he was President of his university club where he led the introduction of professional coaching.
Matt was running Google in Africa, Middle East and Europe for the past 10 years - he tells a lot of anecdotes about rowing. Steve Gunn (a harsh coach) taught how to take responsibility for what you are doing. Are you a piece of sh*t on the end of the oar? When the mindset is right but the self-appraisal was not. The things Matt learned at rowing were the human things - more useful than Business School, Consultancies and University. I wouldn't be where I am in the business world without the rowing lessons.
The unique side of rowing is that when I'm seat racing, I'm against you. When we are in the crew, I'm with you. Act like an owner at Google - take responsibility for what you're doing and win as a team. We collaborate hard - and sometimes a collaborative competitiveness gives a better outcome.
The start line of a Henley Royal Regatta final is where Matt felt the most intense pressure. Take confidence from the feeling of nerves and the adrenaline surge - this is a sign you are ready for a big performance. Get the attention off yourself - focus on the process is helpful. Know there is someone there who wants you to succeed.
Matt is a Henley steward - he marks the progress over recent years. Sir Steve Redgrave asked Matt to help the committee to plan a 10 year strategy. It looks unchanging yet it's always evolving. Three new womens quad scull events were announced - near parity in Open events and Womens events. Since 2015 every race has been on YouTube live and on demand.
You Win or You Learn.
It has been a joy and a recalibration too. The gains as you come back are lovely - rediscovering the joy. A lot is about remembering the feelings. How to balance training and travelling for work. How you manage your time at work is important. Matt blocks his diary to take kids to school twice a week - the most important time of the week. He does the same for rowing training.
The discipline when traveling of visiting the hotel gym. The more senior you get the more important it is to show up refreshed and feeling great - in good shape. Leaders need to be in the moment and to have time for staff. Matt is planning to mentor people in business, improve his sculling, and add rowing strength training this year.
Masters rowing is "running up the down escalator". It doesn't have to be the same each year - unlike younger rowing years. Choose something fun to plan for your future rowing.
Friends and business associates of Faster Masters Rowing have the following camps planned.
Not an exhaustive list.
The central tenet of the camps (besides Comfort in the Boat) can be summarized as follows: "Master Small Boats - Faster in All Boats". All coached by Troy Howell (webinar coach at Faster Masters Rowing).
Camps scheduled at Sweet Briar College, Amherst, Virginia, USA.
Visit website for more information https://www.10lessonsinsculling.com/
A rowing week in Portugal
Founded by 3 olympians, Patricia Merz, Jeannine Gmelin and Frédérique Rol.
The G/Rowing Experience is for novice and experienced masters, club and recreational rowers who want to improve their technique, prepare racing or simply experience the joy of being on the water !
April 12 - 18, 2026
or
September 27 - October 03, 2026
Find all the details here :
https://www.thegrowingexperience.ch/
2026 - Masters Rowing February Symposium
Camp Dates:
What is offered: 2 day or 4 days of rowing, rowing and more rowing with unmatched coaching! Sweep and Sculling options—you can even do both! The symposium will combine on the water rows, with in-depth video sessions and on-land convention style seminars to help you do a deep dive into becoming a better and smarter rower.
Please visit the following link to register! https://sarasotacrew.org/index.php/joinus/campandclinics/mwintercamps?id=32
— at Nathan Benderson Park.
Hosted by Club Naval Infante D. Henrique located near Porto. 25km of stable, sheltered water, on-site accommodation for up to 42 people.
Events: Regata Internationale de Gondomar in May; Aerobic Monsters Singles Regatta in October.
http://www.cninfante.pt/
Enquiries to [email protected] +351 224 831 194
Specialists in beach sprint rowing.
Flexible Training Options: Understanding that national teams often bring their own coaching expertise, we offer two training options:
Self-Coached Camps: Utilise our top-tier facilities, including on-site gym, wellness activities, and boat equipment, while maintaining your team’s coaching structure.
BSA-Coached Sessions: If desired, benefit from our experienced coaching staff to provide additional expert guidance tailored to your team’s needs.
Details & registration: https://www.beachsprintacademy.com/book-our-facility
Small-group sculling camps for 4–6 participants, mostly in singles.
Five days, two sessions per day.
2026 Camp Dates:
Details & registration: https://aramtraining.com/ref/13/?campaign=Newsletter
We do not run camps. Our self-guided online courses Sculling Intensive Camp, Erg Intensive Camp, Nutrition Intensive Camp, and Square Blades Challenge can be purchased - go to Online Courses and browse Skills and Technique.
Rebecca Caroe and Grant Craies are available to visit your camp as coaches.
Camps in Montenegro, Croatia, Slovenia, Italy, Austria, Bulgaria, plus:
Various dates; check their calendar.
2026 International Camps:
Details: www.allamericanrowingcamp.com
2027 private group camps (4–12 people) also available.
Sabaudia, Italy
Aviz, Portugal
Aiguebelette, France
Please check the Masters Brochure for more info.
April and September 2026
Advanced sculling technique.
scullingcamp.rojabo.com
Tailor-made rowing camps for all levels.
Row in mixed crews with Olympians and receive coaching from Italian National Team coaches.
Various dates and locations across Tuscany (Florence, Pisa, and more).
rowingintuscany.com
Located in Vermont USA camps run from May to September. Sculling only in 3,4 and 6 day formats.
As of the time of writing (Dec 2025) all camps are full for 2026.
https://www.craftsbury.com/sculling/camps/camps-home
Three-day sculling clinics
December 1, 2025 – May 3, 2026
floridarowingcenter.com
No in-person camps for 2026.
Offering virtual indoor rowing classes:
Nov 2025 – Mar 2026 (USA Eastern Time):
$15 per 60-minute class.
Fundamentals + interval work.
p3pe.net
Five-day rowing retreats combining yoga, breathwork, wine tasting, and cultural experiences.
No rowing experience required.
2026 Dates:
http://mindbodyrowexperience.com
Intermediate/advanced 3-day sculling camps.
2026 Dates:
Kevin McDermott Camps
Dan Duxbury Camps
Coaching available on request for clubs, organisations, private groups, or individuals.
Sessions can take place in Amsterdam or at your location, by arrangement.
Best suited for personalised technical coaching and small-group development.
enjoyrowing.com
Ways to improve speed of the oar through the water. Keep the stroke rate the same and increase the speed.
Timestamps
00:45 This is a long term project. Less experienced rowers push the oar less hard than the more experienced and you need to train this. Time through the water at stroke rate of 20 is approximately 3 seconds per stroke. Pushing the oar through the water on the power phase takes 1.2 to 1.5 seconds and yet we row with a ratio of at least 2:1 at low rates.
Experienced rowers get more rest every stroke. They push the oar with high intensity through the water and so they have more time with the oar out of the water.
How to row at the same stroke rate and deliver more force into the boat hull. The key to training this on the erg was to start with a focus point once every 5 minutes for 10 strokes. For ten strokes push harder through the power phase but you're not allowed to take the rate up. This showed us how much harder we could push and how much more rest we got as a result. It depends on your muscular strength and fitness.
Then we moved to doing this for a minute. After each intense stroke period we allowed 5 strokes to recover and take a little rest. Over time, you don't need to take that rest.
Taking the same principle of increased intensity into the boat. We call "Up one down one" which means take the stroke rate up one point in rate through the water and down one point in rate on the slide. So at rate 20 you move to rate 21 through the water and rate 19 on the slide - which averages to 20.
This has the effect of intensifying the power phase. Train yourself to do this and it gets a better ratio in the stroke - you learn how to relax more as you rest on the recovery. The benefit is slightly more boat speed, slightly more rest and this helps to keep the boat moving fast through the water.
Here's an earlier episode which covers this topic further of how to train yourself to relax.
Do this for short periods to begin with as it's tiring. Introduce it to your warmup just for 5 strokes at each stage in the pick drill.
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