The Recovery

By the Watta Team · Updated

The Recovery: The recovery is the non-power phase of the rowing stroke where the rower returns to the catch position, following an arms-back-legs sequence.

What is The Recovery?

The recovery is the return phase of the rowing stroke — from the finish position back to the catch. The sequence reverses the drive: arms extend first, then the body rocks forward, then the legs compress to return to the catch. The recovery should take approximately twice as long as the drive, creating the characteristic rhythm of rowing. Rushing the recovery is the single most common mistake among recreational rowers. A controlled recovery allows the flywheel to decelerate naturally, reduces energy expenditure, and sets up a strong catch. On the erg, the recovery is the phase where you are not applying force to the chain — but it is not rest. It is an active, controlled return that prepares the body for the next drive.

How Watta Uses The Recovery

Recovery quality is reflected in the stroke rate captured by Watta. Excessively high stroke rates at low power suggest a rushed recovery. The Economy component of the Effort Score rewards efficient power production per stroke, which depends on proper recovery timing.

Further Reading

Frequently Asked Questions

How slow should the recovery be?
The recovery should take roughly twice as long as the drive. At 20 spm, the drive is about 1 second and the recovery about 2 seconds. The key cue is: quick hands away, controlled body over, slow slide forward.
Why is rushing the recovery bad?
Rushing wastes energy (you are accelerating your body mass unnecessarily), disrupts the flywheel rhythm (the erg works best with a consistent cycle), and creates a harsh, jerky catch that reduces power on the next drive.
What is the arms-back-legs sequence?
On the recovery, arms extend straight first (clearing the knees), then the body rocks forward past vertical, and finally the legs compress to the catch. This is the reverse of the drive sequence and prevents the handle from hitting the knees.

Related Content

The CatchThe catch is the starting position of the rowing stroke where the blade enters the water (or on the erg, where the chain becomes taut), with shins vertical and body compressed forward.The DriveThe drive is the power phase of the rowing stroke where the rower pushes with the legs, swings the back, and pulls with the arms to accelerate the flywheel.Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Slide RatioSlide ratio is the timing relationship between the drive and recovery phases of the rowing stroke, ideally approximately 1:2 (drive to recovery).Ratio (Drive-to-Recovery)Ratio is the time relationship between the drive and the recovery phases of the rowing stroke, with an ideal ratio of approximately 1:2.The FinishThe finish is the end position of the rowing stroke where the handle is drawn to the lower ribs, legs are flat, and the body is leaning slightly back.Effort Score CalculatorErg Technique GuideRowing for BeginnersFor Beginners
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