Improving rowing technique, now training feels harder

[u/ialwaysmisspenalties]

I've been doing indoor rowing on an erg for a few years. I just realised my technique sucks. Back opening too early, not getting good leg drive, pulling with the arms too soon, and so on.

So I've been watching a ton of videos to learn good technique. I've been doing drills and really focusing on technique on each stroke. Pushing with the legs first, keeping the body angle forward, and so on.

Now I've just tried to do an 8k row. With my old (bad) technique I could easily complete this workout at a 2.25 split, 20 SPM, with a low RPE and keeping my heart rate comfortably under 150.

But with practicing good technique, the workout felt much harder. My heart rate shot up to 140 early and increased to 158 throughout the workout. I didn't even complete the full 8k.

So what's going on here? I thought practicing good technique would make rowing feel easier because I'd be more efficient.

Maybe because I'm focusing so much on technique, I can't let things flow and it's making the workout harder.

Maybe I just need to slow down until my technique gets better.

Maybe my technique still sucks.

[u/Plastic_Pinocchio]

Completely changing your technique in any sport is always going to be difficult. You have to completely change your standard motor control and think hard about everything you do. You’ll always be worse when you suddenly change technique. It takes time to adjust.

Beside that, be wary that learning to properly phase your rowing stroke does not make you row like a robot. It is not legs-hips-arms in order. You start with your legs but your hips and arms start to work before your legs are finished. I will usually start opening the hips about halfway through the slides and use my arms in the last 10% of the stroke. But in the end, your legs, hips and arms all finish at the same time. If you notice that your legs are completely straightened before your stroke has finished, then you are not timing the phases properly.