Tutti gli Allenamenti · In Barca Remoergometro (Erg) 6 × 3 Minuti

Partenza di Regata e Passo Base (6 × 3 min @ 32–40 SPM)

Allena partenze esplosive dai blocchi, i primi 15 colpi alti (38–40 SPM) e il passaggio fluido al passo base sui 2.000m (32–34 SPM).

Volume
6 × 3:00
Cadenza Target
32 – 40 SPM
Sec / Colpo
1.88s – 1.50s
Zona
Alactic Start → Race Base
Scarica File Excel a 3 Fogli (.xlsx) CSV (.csv)
Riscaldamento e Preparazione (18 min) Completare prima del Blocco 1

18 Minuti Sequenza di Partenza e Riscaldamento Alta Cadenza

Non affrontare mai una partenza a 40 SPM a freddo. Prova progressivamente i 5 colpi di partenza prima della prima prova.

Min 0:00 – 8:00

Pick Drill & Blade Sync

Row 18–20 SPM with back-end and front-end pick drills to synchronize blade entry and extraction.

Min 8:00 – 13:00

3 × Start-5 Pry Rehearsals

From a dead stop, row Strokes 1–5 (3/4, 1/2, 3/4, Lengthen, Full) and paddle light on Stroke 6 to audit boat level.

Min 13:00 – 18:00

2 × (Start 5 + High 10 @ 38 SPM)

Build into the High 10 with 2 min easy recovery while the coxswain verifies the 3-stroke SPM reading.

Struttura della Seduta

Tabella Cadenze e Passi per Frazione

FrazioneDurata / Dist.SPM TargetSec / ColpoTarget Erg (vs 2k)Focus Tecnico / In Barca
Pieces 1–2 · Start + Controlled Settle2 × 3:0038 → 32 SPM1.58s → 1.88s2k - 4s → 2k + 1s5-stroke start + High 10 @ 38, then settle cleanly to 32 SPM in 3 strokes
Rest 1–2 · Stakeboat Turnaround3:00 each16–18 SPM3.75s–3.33sLight paddleBack into stakeboat position; review 3-stroke settle accuracy
Pieces 3–4 · Race-Rate Base Settle2 × 3:0040 → 34 SPM1.50s → 1.76s2k - 6s → Exact 2kDrop rate by 6 SPM on the settle call while losing zero hull speed
Rest 3–4 · Active Recovery3:00 each16–18 SPM3.75s–3.33sLight paddleReset grip and breathing; coxswain gives exact settle split differential
Pieces 5–6 · First-750m Race Simulation2 × 3:0040 → 34 → 36 SPM1.50s → 1.76s → 1.67s2k - 6s → 2k - 1sInclude a 10-stroke 'Push off the 500m' move at 2:00 into each piece
Remoergometro (Erg)

Esecuzione al Remoergometro

  • Program 6 × 3:00 intervals with 3:00 rest on your monitor and let the flywheel come to a complete stop before each start.
  • Use the 5-stroke start sequence (3/4, 1/2, 3/4, Lengthen, Full) to spin the flywheel up in under 7 seconds before hitting your High 10.
  • Audit your split 15 seconds after the settle call: it should stabilize at your exact 2K target split, not spike 5 seconds slower.
In Barca

Esecuzione in Barca sull’Acqua

  • Practice backing into a simulated stakeboat line on the coxswain's command ('Touch bow, hold water, attention... Row!').
  • The critical moment of the workout is the 3-stroke 'Lengthen and Settle' call around 0:35—keep leg drive velocity explosive while floating the hands onto the recovery.
  • Have the coach or coxswain log two SPM readings per piece on the waterproof sheet: the High-10 peak rate and the 1:30 settled base rate.

Passi di Riferimento e Corsa Barca

Passi /500m e Distanza per Colpo (DPS) per Singola Imbarcazione

Imbarcazione / Livello ErgPasso /500m TargetCadenzaDistanza / Colpo (DPS)Tempo su 3 Colpi
Eight (8+ Regatta Start)1:20 (Start) → 1:26 (Base)40 → 34–36 SPM11.5m → 12.1m4.50s → 5.29s
Coxless Four / Quad (4- / 4x)1:25 (Start) → 1:31 (Base)39 → 33–35 SPM10.9m → 11.5m4.62s → 5.45s
Double / Pair (2x / 2-)1:32 (Start) → 1:39 (Base)38 → 32–34 SPM10.1m → 10.7m4.74s → 5.63s
Single Scull (1x)1:37 (Start) → 1:45 (Base)37 → 31–33 SPM9.6m → 10.2m4.86s → 5.81s
Indoor Rower (Concept2 / RP3)2k - 6s (Start) → 2k + 0s (Base)38–40 → 32–34 SPM9.4m → 10.0m4.62s → 5.45s

Diagnostica Tecnica

Errori di Ritmo Comuni e Correzioni Tecniche

Hull speed drops by 4–6 seconds per 500m on the 'Settle' call

Settling Power Instead of Settling Recovery Ratio

Rowers interpret 'settle to 32' as permission to back off leg pressure, letting the boat decelerate right as neighboring crews step into their base rhythm.

Chiamata Timoniere / Coach

“Cue 'Same leg speed, float the recovery—buy 20 centimeters of run per stroke.' As SPM drops from 38 to 32, your Distance Per Stroke (DPS) must increase by 0.5 to 0.7 meters.”

Blades tear the water or miss water on Strokes 1 to 3 off the stakeboat

Ripping with the Upper Body Before the Blade is Buried

Crews try to create instant handle speed by heaving their shoulders backward on Stroke 1 before the spoons are fully locked against the water.

Chiamata Timoniere / Coach

“Bury the spoons square at the start command and pry the hull past the pins using strictly horizontal leg drive on the initial 3/4-slide stroke.”

Crew stays stuck at 36–37 SPM at the 500m mark instead of hitting base rate

Short Slide & Frantic Finish Turn

Without a decisive 3-stroke rhythm change call, crews carry the short, punchy High-10 stroke profile into the second minute and blow up at 1,000m.

Chiamata Timoniere / Coach

“Have the coxswain call a counted 3-stroke gear shift ('In three we lengthen to 33: One... Two... Three—Long and Send') while reading the live 3-stroke SPM.”

Why Races Are Won (or Lost) in the 30-Second Settle

Almost every crew on a six-lane regatta course can get off the stakeboats fast for 15 strokes. The separation happens between 200m and 500m—the moment when the initial 20-second ATP-PCr (phosphocreatine) burst expires and crews must transition from 38–40 SPM down to their sustainable 2,000m base cadence (32–36 SPM).

Crews that haven’t drilled the settle make one of two fatal errors:

  1. They stay short and frantic at 37+ SPM, flooding their legs with lactate before the 750m mark.
  2. They “back off” on the settle call, dropping both stroke rate and leg drive simultaneously and handing half a length of open water to the field.

The 6 × 3-Minute Regatta Start & Base Settle trains the exact 180-second opening of a 2,000m race so your crew can drop 4 to 6 beats per minute in three strokes while increasing Distance Per Stroke (DPS) and holding hull velocity.

Anatomy of the 3-Minute Start & Settle Sequence

PhaseElapsed Time / StrokesTarget SPMCycle Time (60 / SPM)Technical & Coxswain Focus
1. Stakeboat Pry (Strokes 1–5)0:00 – 0:08 (5 strokes)34 → 42 SPM1.76s → 1.43s3/4 — 1/2 — 3/4 — Lengthen — Full; bury blades square, zero skying
2. High 10 / High 150:08 – 0:25 (10–15 strokes)38–40 SPM1.58s – 1.50sMaximum boat acceleration; eyes in the boat, rapid hands away
3. Lengthen 10 (Transition)0:25 – 0:42 (10 strokes)36 SPM1.67 secAdd full body swing and last 5 cm of slide compression
4. 3-Stroke Settle Call0:42 – 0:48 (3 strokes)32–34 SPM1.88s – 1.76sSame explosive leg drive (~0.75s), add +0.20s of boat run on recovery
5. Base Rhythm Ownership0:48 – 2:0032–34 SPM1.88s – 1.76sLock target 2K split; coxswain verifies rate on Strokes Per Minute
6. 500m Push (10 Strokes)2:00 – 2:20 (10 strokes)+1 to +2 SPM1.76s – 1.67sSimulate stepping off the 500m buoys into the middle thousand
7. Re-Settle to Finish2:20 – 3:0032–34 SPM1.88s – 1.76sRe-establish base length and finish the 3-minute piece with composure

How to Audit Your Settle Using Distance Per Stroke (DPS)

When your crew drops from 38 SPM in the High 10 to 33 SPM on the base settle, your stroke cycle lengthens from 1.58 seconds to 1.82 seconds (+0.24 seconds per stroke).

To prevent the boat from slowing down when taking fewer strokes per minute, each stroke must propel the hull 0.5 to 0.8 meters farther:

  • During the High 10 (38 SPM @ 1:26 /500m): DPS = (500 / 86) / (38 / 60) = 9.18 meters/stroke (or ~11.5m in an eight at 1:20).
  • On the Base Settle (33 SPM @ 1:28 /500m): DPS = (500 / 88) / (33 / 60) = 10.33 meters/stroke (or ~12.1m in an eight at 1:26).

Log both numbers in the Coach & Athlete Recording Grid on your printed session sheet or the downloadable .xlsx workbook to verify that your crew is genuinely buying extra boat run on every settle.

4-Week Regatta Pre-Season Progression

WeekSession StructureStart & Base RatesCoaching Focus
Week 16 × 2:00 (3:00 rest)Start 5 + High 10 (36) → Settle 30 SPMTechnical cleanliness off the start and a crisp 3-stroke settle.
Week 26 × 3:00 (3:00 rest)Start 5 + High 10 (38) → Settle 32 SPMHold base rate within ±0.5 SPM from 0:45 to 3:00.
Week 36 × 3:00 (3:00 rest)Start 5 + High 15 (40) → Settle 34 SPMFull 2K race rates; include the 10-stroke 500m push at 2:00.
Week 44 × 3:30 (4:00 rest)Side-by-Side Two-Boat Pieces (40 → 34 SPM)Hold composure and settled DPS when another crew is half a length up.

Domande frequenti su Partenza di Regata e Passo Base

Questions? Contact support

What is the standard 5-stroke regatta start sequence?
Most competitive crews use '3/4 — 1/2 — 3/4 — Lengthen — Full' (five strokes to overcome stationary hull inertia and reach full slide length), followed immediately by a 'High 10' or 'High 15' at 38–40 SPM.
Why do we settle onto base rate instead of staying at 38 SPM?
The first 15–20 strokes rely primarily on the alactic phosphagen (ATP-PCr) system, which depletes within 20–25 seconds. Settling by 4–6 SPM onto a long, efficient base cadence preserves hull speed while shifting smoothly onto aerobic-anaerobic race power.
How fast should the settle happen?
A championship settle happens over exactly 2 to 3 strokes—not a gradual 20-stroke fade. On the coxswain's call, the crew maintains identical leg-drive velocity while adding ~0.25 seconds of glide on the recovery.
Why are these pieces 3 minutes long instead of just 45 seconds?
Practicing only 30-second starts trains crews to stop rowing right after the settle. Extending each piece to 3 minutes (~750–850 meters) forces the crew to own their base rate through the crucial second quarter of a 2,000m race.

Continua ad Allenarti

Altri Allenamenti Canottaggio & Remoergometro

Apri Calcolatore Colpi/Min & DPS → Vedi tutti i 6 allenamenti →
20 min 18 – 26 SPM

Piramide di Cadenza da 20 Minuti (18–26 SPM)

Classica piramide continua da 20 minuti che sale da 18 a 26 colpi al minuto e riscende, per allenare il controllo del ritmo su remoergometro e in barca.

Guida completa e scheda A4 →

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