Strokes per minute (SPM) plays a crucial role in rowing, dictating the rhythm and intensity of each stroke. Understanding the importance of stroke rating and knowing when to use it can greatly enhance your rowing performance. In this article, we explore the fundamentals of stroke rating, provide guidance on finding your optimal stroke rate, and offer practical tips for improving your efficiency.
Connecting Stroke Rate with Efficiency: The Key to Speed
Dispelling the Myth: Stroke Rate vs. Speed
Achieving speed in rowing is not solely dependent on stroke rate; it stems from your ability to connect with each stroke and generate power. Many mistakenly believe that a higher stroke rate automatically translates to increased speed on the machine.
However, true speed comes from a strong connection and efficient force production. We debunk this myth and emphasize the need to separate stroke rate from the overall speed of the rowing system.
Optimal Stroke Rates for Different Distances
2K Distance: Finding Your Range
When rowing a 2K distance, the optimal stroke rate can vary based on individual factors such as height and biomechanics. Generally, stroke rates range from 28 to 36. Shorter individuals may find comfort at the higher end of the spectrum, while taller rowers may prefer a lower stroke rate to optimize their performance.
5K Distance: Balancing Endurance and Intensity
For a 5K distance, maintaining a stroke rate between 26 and 30 is recommended. This range allows for a sustainable pace while still maintaining a solid connection with each stroke. Finding the right balance between stroke rate and force production is essential for maximizing efficiency and endurance during longer distances.
Beyond 5K: The Importance of Practice
As you venture into longer distances, such as the 10K range, practicing different stroke rates becomes crucial. Incorporating various stroke rates into your training routine builds confidence and helps you develop a strong connection with the machine. Aim for stroke rates between 26 and 30 during practice sessions to improve your overall rowing performance.
Practicing Connection and Finding Your Rhythm
In rowing, stroke rating is a powerful tool for optimizing efficiency and maximizing speed. Remember, the ideal stroke rate varies for each individual and distance. By prioritizing the connection with each stroke and practicing at different stroke rates, you can find your optimal rhythm and improve your rowing performance.
Remember, you can view all of our workouts here on our website or through our Rowing Machine Workouts mobile app.
Why Stroke Rate Matters
A crucial part of most workouts, usually displayed on your rowing machine display as 's/m', stroke rate is a fundamental measure of rhythm, connection and efficiency. For workouts, you'll normally be aiming for 20-30 strokes per minute. Generally a lower stroke rate (20-24 per minute) should be used for warming up or endurance rows, and a higher stroke rate (26-30 per minute) for sprints and personal bests. But again remember, faster stroke rates dont necessarily mean faster rowing. Power and speeds comes foremost from maximising your drive. Being braced and unleashing power with each stroke will create the distance and so lowering your split times.
Paying close attention to your stroke rate is important. If you can consistently regulate your spm while controlling and increasing how much power you generate from each drive, you can continually improve your splits. Even better you know you still have the choice to increase your stroke rate without burning yourself out.
Think of Stroke Rate as a Tool, not a Goal
Always try to think of stroke rate as a tool to complement your rowing, rather than a goal in itself. While stroke rate is often associated with speed, it is much more effective when treated as a way of controlling the efficiency of each stroke. Keeping this mindset will help you implement each of your strokes with control and precision, allowing for endurance over longer workouts.
Traction vs High Stroke Rate
Consider the concept of "traction" when increasing your stroke rate. If you increase your stroke rate without controlling your power, it can feel like a tire spinning on ice. Many people can row at a high stroke rate, but without the traction they will barely be moving. Energy used in each stroke should result in forward momentum.
Build Speed through Controlled Progression
I always recommend to start with a low stroke rate (such as 20 SPM) and increase gradually. You'll build a feeling of control and consistency, allowing yourself to handle the flywheel's resistance. You can then build up slowly by increasing your stroke rate without losing and sense of that control.
Rowing Stroke Rate Drill
An incredibly simple yet effective drill you can do to improve your stroke rate management is the 2 minute drill.
Start off by rowing 2 minutes at 20 spm, then increase by 2 spm every 2 minutes. The general spm increase will help you maintain your form while getting a feel of the different stroke rates.
You can also do this in reverse. Start off at 30 spm, and gradually reduce the spm until you get to 20 spm. Try to keep your split time as steady as possible and notice how much distance you can make just by increasing the power on your drive.
