Low stroke rate training

[Elizabeth]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

I did a 16spm row this morning out of curiosity, log entry for Carl: https://log.concept2.com/profile/1558013/log/64451871

This was a continuous movement - no pausing. I'm 5'11", 166 lb on the scale this morning.

I slowed the pace down because my heart rate was getting higher than I like it for steady state. I would consider this on the slower side of a normal steady state session for me, but not crazy slow.

I was alone in my garage (close enough to a basement).

I'm not really sure what this is supposed to show.

[ampire]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

I did a 16spm row this morning out of curiosity, log entry for Carl: https://log.concept2.com/profile/1558013/log/64451871

This was a continuous movement - no pausing. I'm 5'11", 166 lb on the scale this morning.

I slowed the pace down because my heart rate was getting higher than I like it for steady state. I would consider this on the slower side of a normal steady state session for me, but not crazy slow.

I was alone in my garage (close enough to a basement).

I'm not really sure what this is supposed to show.

How do you feel after it compared to a normal 1 hour piece?

[Sakly]

My last steady state row of ~70mins was with closed eyes and rate/pace what felt good and no specific target. Result was 2:12 at 17-18 spm, so obviously this rate feels very smooth for me (as a rookie with less than half a year experience on the rower). I had rows with even lower ratings around 16 when building up again after my health issues. Due to the extended time until next catch you can really focus on form. For me even these low rates can be performed fluid with no pause at any position.

Fun fact: my rower is placed in the basement

[nick rockliff]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

I did a 16spm row this morning out of curiosity, log entry for Carl: https://log.concept2.com/profile/1558013/log/64451871

This was a continuous movement - no pausing. I'm 5'11", 166 lb on the scale this morning.

I slowed the pace down because my heart rate was getting higher than I like it for steady state. I would consider this on the slower side of a normal steady state session for me, but not crazy slow.

I was alone in my garage (close enough to a basement).

I'm not really sure what this is supposed to show.

It doesn't show anything but like you have said, if rate is lower pace must always be slower too otherwise you will go out of zone.

Many seem to make the mistake of trying to maintain the same pace at lower rates.

Rowing at say 2.00 r20 is totally different to the same pace at r18 or r16. It's the same the other way too when picking up rate.

[Elizabeth]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

I did a 16spm row this morning out of curiosity, log entry for Carl: https://log.concept2.com/profile/1558013/log/64451871

This was a continuous movement - no pausing. I'm 5'11", 166 lb on the scale this morning.

I slowed the pace down because my heart rate was getting higher than I like it for steady state. I would consider this on the slower side of a normal steady state session for me, but not crazy slow.

I was alone in my garage (close enough to a basement).

I'm not really sure what this is supposed to show.

How do you feel after it compared to a normal 1 hour piece?

Staying at the specific slow rate was more mentally taxing than just rowing. I think the segments at rate 17 towards the end showed that my focus was starting to slip. (Also I was watching a season finale on Netflix and getting distracted.) I've been getting in-person feedback about my rowing form in the last couple of days and the slower rate helped facilitate focusing on those pointers and trying to put them into practice, and I can see it also helping to develop a more powerful stroke.

[Tony Cook]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

In the absence of a current plan and getting my fitness back I did a 30 min at 16SPM with a target of 2:05 pace - only chose that because it’s my Wolverine Plan pace for 16.
Could have pushed it harder, maybe at 2:03 I would have got my HR up closer to 170 (I work on a 175 max).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,211m 2:04.8 180 919 16 151
6:00.0 1,442m 2:04.8 180 919 16 139
12:00.0 1,446m 2:04.4 181 924 16 151
18:00.0 1,442m 2:04.8 180 919 16 151
24:00.0 1,437m 2:05.2 178 912 16 156
30:00.0 1,444m 2:04.6 181 921 16 160

I’m not averse to doing it again.

[Tsnor]

Give an actual 16spm row or slower a try and post the logbook result.

Pretty interested in an actual result from anyone who is reading this.

Just reading this, but 16 is very close to my natural pace when doing long/slow work.

This is from earlier today. 17 SPM, not 16. Perhaps it's easier to get low SPM when you are intentionally trying to keep the wattage down to stay at 70% of max heartrate.

1:17:05.6 16,009m 2:24.4 116 699 17 125

Looking back a bit when I ran a higher heart rate for long slow the SPM was a bit higher. No intent to control SPM in either piece.

1:39:33.2 22,298m 2:13.9 146 801 19 132

[GlennUk]

I'm not really sure what this is supposed to show.

This

[dabatey]

FWIW when I was following the Wolverine Plan (which I intend to follow again next winter) I found I had a 'pause' at the end of the drive at first for rate 16. However after a while it became much easier to maintain a smooth 'normal' stroke. Also in L4 workouts (changing stroke rates often) at first I had major trouble changing to the correct (and consistent) stroke rate quickly enough after changes. Again after a while it became much easier.