Difference between normal 30' v 30' 20SPM PB

[GrantMatt]

Just wondering…

My 30 minute PB is 8003m (typically at 27-28 s/m). However my 30 minute, 20 SPM, PB is 7500m.
Just wondering what this says about me as a rower? I have more endurance than strength? Etc? Any thoughts...or is a discrepancy this much normal?

Thanks

Weight=78kg. Height=179cm.

[jackarabit]

You’re taking 210-240 additional strokes during the high rate effort cf. to 30’r20 effort. I’d be amazed if meter totals were much closer. 12.5 meters/stroke average for the rate-restricted pb; 9.5 m/stroke av. for the all-in pb. What’s not to like?

[Ombrax]

My 30 minute PB is 8003m (typically at 27-28 s/m). However my 30 minute, 20 SPM, PB is 7500m.
Just wondering what this says about me as a rower? I have more endurance than strength? Etc? Any thoughts...or is a discrepancy this much normal?

This makes perfect sense - like the motor in your car, you are limited in how much force (torque for the motor) you can apply. Therefore, to put out more power you increase the stroke rate (rpm for the motor). And power (watts) is what determines your pace.

By limiting yourself to 20 spm you were forcing yourself to stay at a lower wattage, because you were unable to put out the extra force required to generate the same watts as what you were able to generate at 27-28 spm.

[OregonERG]

Since I am new(ish) to this sport and also not very experienced when it comes to any sport requiring power, can someone tell me why people like rowing at 20 spm? It is so slow and awkward for me. I don't even know how to row that slow without stopping at the top of the rail. My heart rate is like 120 and my pace is always so slow.

[Ombrax]

Lower stroke rates help you develop more strength, instead of relying on higher stroke rates to get a faster pace.

[mict450]

Rating at 20 allows you to concentrate on proper stroke mechanics, as well as develop a quick, powerful & long drive phase, followed by a leisurely recovery.

[Carl Watts]

The difference depends on things like your weight/power. Thats a pretty big gap, you would normally expect 200-300meters however looking at your weight it would make sense that its 500m. You have great cardio, not so great power.

[GrantMatt]

Since I am new(ish) to this sport and also not very experienced when it comes to any sport requiring power, can someone tell me why people like rowing at 20 spm? It is so slow and awkward for me. I don't even know how to row that slow without stopping at the top of the rail. My heart rate is like 120 and my pace is always so slow.

The rationale in my head is if I can train myself to do more powerful strokes (re decent times/distances at 20 s/m), then when I go for a PB each of my 27-28 s/m will take me further/faster.

[hjs]

I would say, thats a good thing, the more weaknesses / untrained you are the more you can improve. The difference in your case really is to big, but focus a bit more on loser ratings and that gap will less.
Search for L4 wolverine sessions. Those will be helpfull.
Also sessions like 1 min on/off at rate 20 will make your stroke rapidly stronger.
A fully trained rower with a solid strong stroke could be able to pull 3/4 seconds difference. A 30/20 session btw is not about strenght its about strenghtendurance. Doing a max 30/20 is very uncomfortable, it has not much to do with rowing. Even if you see toprowers do this it will start to look ugly in the second half. You will be breathing 2/3 times per stroke at the end, making it tough to keep a good stroke.
Doing a 90/95% effort is trainingwise enough. Still hard work, but just below your max. At no point should you be forced to slow down. During a max effort you will not be able to keep pace at all times.

[Dangerscouse]

Since I am new(ish) to this sport and also not very experienced when it comes to any sport requiring power, can someone tell me why people like rowing at 20 spm? It is so slow and awkward for me. I don't even know how to row that slow without stopping at the top of the rail. My heart rate is like 120 and my pace is always so slow.

That sounds to me like you're weakening your stroke, which isn't a bad idea if you're trying to endurance/ steady state, but you also should try and maintain a faster pace at a lower stroke rate for occasional sessions.

Training all different aspects of the rowing stroke is beneficial for mental and physical resilience

[Dangerscouse]

Just wondering…

My 30 minute PB is 8003m (typically at 27-28 s/m). However my 30 minute, 20 SPM, PB is 7500m.
Just wondering what this says about me as a rower? I have more endurance than strength? Etc? Any thoughts...or is a discrepancy this much normal?

Thanks

Weight=78kg. Height=179cm.

How many times have you attempted a 30r20 TT, and what stroke rate do you naturally row at?

[jamesg]

can someone tell me why people like rowing at 20 spm? It is so slow and awkward for me.

Don't like it at all, it's extremely hard work. The only consolation is that there's plenty of time to rest between strokes; and of course the boat goes almost as fast as when racing.

[hjs]

can someone tell me why people like rowing at 20 spm? It is so slow and awkward for me.

Don't like it at all, it's extremely hard work. The only consolation is that there's plenty of time to rest between strokes; and of course the boat goes almost as fast as when racing.

Example

https://m.youtube.com/watch?v=4n91DaqAk9k

[GrantMatt]

Just wondering…

My 30 minute PB is 8003m (typically at 27-28 s/m). However my 30 minute, 20 SPM, PB is 7500m.
Just wondering what this says about me as a rower? I have more endurance than strength? Etc? Any thoughts...or is a discrepancy this much normal?

Thanks

Weight=78kg. Height=179cm.

How many times have you attempted a 30r20 TT, and what stroke rate do you naturally row at?

Truthfully no one near as many times as an all out 30 minute. I suspect with consistent training I could possibly get close to 7700m for 30r20 TT...but still a long way from my 30m TT PB which I also suspect can improve a bit. I normally row at 27-28 strokes per minute.

[Dangerscouse]

Truthfully no one near as many times as an all out 30 minute. I suspect with consistent training I could possibly get close to 7700m for 30r20 TT...but still a long way from my 30m TT PB which I also suspect can improve a bit. I normally row at 27-28 strokes per minute.

That is exactly what I thought you'd say. I feel most natural rowing at r28-30, and I've only ever done a handful of 30r20 TTs, albeit I have done hard effort r20 sessions over different distances.

As a guide, my first 30r20 was something like 7650m, and at that time my 30 min free rate PB was circa 8200m. Now I have got the 30r20 to circa 8210m, but my 30 mins free rate needs to be tested again as I think I'm closer to 8500+.

It is to be expected if you're more of a aerobic dominant athlete, and you haven't specifically trained for it, that there is a fairly big difference between r20 and r28.