Too low stroke rate?

[msaspence]

I've been rowing as part of cross fit for a while now and with the lock down have pulled out my own rower and focusing almost exclusively on rowing for the time being.

I'm doing some research to improve technique and programming and shocked to see that the recommended stroke rate is 24-30 spm. I was aware that beginners tend to stroke to fast but didn't realise the recommended stroke rate was so high, ie do I have the opposite problem? For shorter rows 2k and under these seem pretty typical for me, but for longer rows maybe I am starting too slow (stroke rate rather than intensity)?

For 5k I will tend to pull at around 18 or even 16 spm to start and then as I start to fatigue and want to up my pace for the last k or 2 I might jump to 22 - 24. For the last couple hundred meters sprint I might get to 30 spm or beyond.

I feel like I have a natural cadence at certain spms where I feel most comfortable... 16, 18, 22, 24, 28. As my legs tire I feel like I can shift in to higher "gears" and move load from my legs to my lungs. (I know this isn't how it works I mean in terms of fatigue tolerance)

Is this normal?
Should I be rowing at higher spm from the start with less force on each stroke?
Should I be trying to row with a more consistent stroke rate through out my workout?

[Dangerscouse]

It really depends on what you're trying to achieve. If it's a TT / PB attempt then ideally yes, you should be rowing at 28+, but it also depends on how you can make yourself the most efficient you can possibly be as you might be better able to utilise strength instead of aerobic fitness.

Personally I row at 28+ for any PB attempt from a HM and less, but that suits my natural style and breathing sequence. I don't think there's any benefit from rowing at a consistent stroke other than it looks prettier on a photo, which is obviously of no beneficial training effect. Tbh, changing through stroke rates is something that is incorporated into a lot of rowing programmes so it's probably a good thing to be able to do.

If it's just a steady state session I will row between 18-22 regardless of the distance

[msaspence]

It really depends on what you're trying to achieve. If it's a TT / PB attempt then ideally yes, you should be rowing at 28+, but it also depends on how you can make yourself the most efficient you can possibly be as you might be better able to utilise strength instead of aerobic fitness.

I figured this, I'm sure that for a PB it will vary greatly from person to person and I just need to find what gets the best times for me. I do have naturally fairly strong legs and tend to struggle aerobically on longer work outs which I guess makes sense for how I've naturally ended up rowing.

However for now I'm focused on making improvements in my performance over the long run rather than improvements in individual results.

[KeithT]

It really depends on what you're trying to achieve. If it's a TT / PB attempt then ideally yes, you should be rowing at 28+, but it also depends on how you can make yourself the most efficient you can possibly be as you might be better able to utilise strength instead of aerobic fitness.

I figured this, I'm sure that for a PB it will vary greatly from person to person and I just need to find what gets the best times for me. I do have naturally fairly strong legs and tend to struggle aerobically on longer work outs which I guess makes sense for how I've naturally ended up rowing.

However for now I'm focused on making improvements in my performance over the long run rather than improvements in individual results.

What drag factor are you using? Many CF athletes (I was /am one) tend to use too much drag which will greatly impact your stroke rate as you try to "over power" the stroke.

[msaspence]

I'm at 127 which is as low as I can get my model B with speed ring. I don't know what I used to row in the gym as I never checked the drag factor itself but I would normally row with the dampener at 6 on (fairly old) model Cs and Ds.

I'm also using the smaller sprocket as I've replaced it and my chain but have been unable to get the larger sprocket off. I'm considering angle grinding it off and replacing it too, that shouldn't change the drag factor as I understand it but it will make the pull "lighter".

[KeithT]

I'm at 127 which is as low as I can get my model B with speed ring. I don't know what I used to row in the gym as I never checked the drag factor itself but I would normally row with the dampener at 6 on (fairly old) model Cs and Ds.

I'm also using the smaller sprocket as I've replaced it and my chain but have been unable to get the larger sprocket off. I'm considering angle grinding it off and replacing it too, that shouldn't change the drag factor as I understand it but it will make the pull "lighter".

OK, doesn't sound like too much drag then. So, now just need to experiment with Stroke Rate.

[hjs]

I'm at 127 which is as low as I can get my model B with speed ring. I don't know what I used to row in the gym as I never checked the drag factor itself but I would normally row with the dampener at 6 on (fairly old) model Cs and Ds.

I'm also using the smaller sprocket as I've replaced it and my chain but have been unable to get the larger sprocket off. I'm considering angle grinding it off and replacing it too, that shouldn't change the drag factor as I understand it but it will make the pull "lighter".

More info could be helpfull. Age, how fast you go, height.

Roughly speaking, the fitter you are, the higher you can rate. Toprowers use 35/40 over 2k.

[msaspence]

I'm 32, 5'11"

My last 5K I rowed at a 2:08 pace

I can't even imagine rowing at 40 spm, but then I am a relative beginner and making the effort to be very conscious of my technique on each stroke. Maybe in fact this is another reason I tending to row slowly: because I being very deliberate in my movements and as good form becomes more automatic I will tend to row faster.

[Citroen]

There's nothing wrong with rowing at low rates. I don't know why you're obsessing about it.

[jamesg]

Should I be rowing at higher spm from the start with less force on each stroke?
Should I be trying to row with a more consistent stroke rate through out my workout?

1. No, keep drag low so that the pull can be fast and full length with a slow recovery and the right sequences.
2. Yes, and keep it long relaxed and doable, making sure the legs do the work.

[hjs]

I'm 32, 5'11"

My last 5K I rowed at a 2:08 pace

I can't even imagine rowing at 40 spm, but then I am a relative beginner and making the effort to be very conscious of my technique on each stroke. Maybe in fact this is another reason I tending to row slowly: because I being very deliberate in my movements and as good form becomes more automatic I will tend to row faster.

You can, only not over a long time span.

That 2.08 says a good bit. With such a pace, the drive time is already longer, so rating very high is not possible at such paces.

The key for rating up, is the transition from drive to recovery, that should go really smooth with a “soft” end if the stroke.

Don,t worry to much about it, in time you will get better at it.

[Carl Watts]

Wouldn't worry about low rates it depends on your goals.

Personally just about all my rowing is now down at 20spm and you end up with pretty strong legs and it still hits your cardio system extra hard.

Makes racing a bit difficult as your not only not used to rating up but finding the target pace is a bit of a guess but if your still in the 80th percentile in the results on only 20spm who cares.