Rowing Breathing

By the Watta Team · Updated

Rowing Breathing: Rowing breathing follows a rhythmic pattern synchronised with the stroke: exhale during the drive, inhale during the recovery, with 1-2 breaths per stroke depending on rate.

What is Rowing Breathing?

Proper breathing in rowing is synchronised with the stroke cycle. At lower stroke rates (18-24 spm), the standard pattern is 2 breaths per stroke: exhale during the drive, inhale at the finish, exhale during the body rock forward, inhale at the catch. At higher rates (28+ spm), this compresses to 1 breath per stroke: exhale sharply during the drive, inhale during the recovery. The exhale on the drive is important because the body is compressed and the abdominal muscles are engaged — trying to inhale during the drive restricts breathing capacity. Common breathing errors include: holding the breath (increases blood pressure and reduces endurance), breathing erratically (disrupts rhythm), and shallow chest breathing (insufficient oxygen exchange). Deep, rhythmic diaphragmatic breathing supports sustained performance.

How Watta Uses Rowing Breathing

Proper breathing supports the cardiovascular efficiency captured by Watta's Cardiac Load component. Efficient breathing keeps heart rate lower at a given power output, resulting in better Economy and overall Effort Score optimisation.

Further Reading

Frequently Asked Questions

When should I breathe during rowing?
Exhale during the drive (when compressed and pushing), inhale during the recovery (when extending and relaxed). At low rates: 2 breaths per stroke. At race rates: 1 breath per stroke. Never hold your breath.
Why do I feel breathless on the erg?
Common causes: intensity too high for your fitness level, breathing out of sync with the stroke, shallow breathing, or poor posture restricting lung expansion. Slow down, focus on exhaling fully during the drive, and breathe from your diaphragm.
Can breathing technique improve my performance?
Yes. Rhythmic, efficient breathing maintains oxygen delivery and reduces perceived effort. Practising synchronised breathing at low stroke rates builds the pattern that you can then maintain at higher intensities.

Related Content

Stroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.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.The RecoveryThe recovery is the non-power phase of the rowing stroke where the rower returns to the catch position, following an arms-back-legs sequence.Erg Technique GuideRowing for BeginnersFor BeginnersFor Rowers
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