Targeting strokes per minutes

[KCrower]

Hi folks,

I just started rowing and am using some of the workout of the day sets that C2 emails out. I tried one today with a starting s/m of 24 and found that was hard (too easy) to do, hard to limit myself to 24 strokes a minute. It's not that's I'm a super athlete; this just didn't really feel like it even raises my heart rate. More strenuous workouts have been about 30 s/m or more. I have the damper set on 4. Am I doing something wrong? I've watched a lot of videos and feel like I am rowing correctly.

Thanks in advance!

[dingrr]

You might try putting a bit more power into each stroke. Lower stroke rates aren't necessarily easier. If you're having trouble with this, check out some of the videos showing proper technique (I see you've tried the) to ensure you're not just zipping along back and forth on the rail. What kind of pace are you pulling?

[Dangerscouse]

This sounds like a technique issue. As suggested let us know your pace

[Carl Watts]

You rating or spm and your pace are linked with equal stroke power.

24spm is not "Low", try 18 to 20spm thats low and is harder than 24 to maintain the same pace for any distance work.

As above you need to be specific on spm, pace and the distance or time or its all pretty meaningless without all the data.

You can be doing 24spm at 1:46 pace or you can be doing 24spm at 2:30 pace, big difference.

[KCrower]

Thanks for the feedback. I'm sure my technique is a factor and I'm working on improving that. I'm pretty confident that I am "legs-back-arms/arms-back-legs". It just seems like I have to limit my effort to stay at 24. I'll look at the videos again.

Here's a sampling of my session today filtered just on the 24 s/m rows. The screenshot will be more readable if it uploads.

Number Time (seconds) Distance (meters) Pace (seconds) Watts Cal/Hr Stroke Rate
23 52.6 131.9 200 44 450 24
37 86.1 214.4 202.8 42 444 24
38 88.1 219.3 202.8 42 444 24
40 93.2 231.5 206.9 40 436 24
41 95.2 236.3 206.9 40 436 24
59 137.1 337.7 209.6 38 430 24
60 139.7 343.6 216 35 419 24
63 147.1 362.1 200.6 43 449 24
64 149.1 367.1 200.6 43 449 24
92 214.1 528.3 198.1 45 454 24
205 466.1 1179.5 205.2 41 439 24
206 468.1 1184.3 205.2 41 439 24
390 21.8 56.3 203.6 41 442 24
392 26.8 67.6 217.9 34 416 24
393 29.3 73 228 30 401 24
396 36.8 89.5 228.2 29 401 24
400 46.3 110.7 224.3 31 406 24
401 48.8 116.2 230 29 399 24
402 51.3 121.7 229.7 29 399 24
405 58.8 138.6 223.9 31 407 24
406 60.8 143 223.9 31 407 24
542 376.3 884.2 217.1 34 417 24
543 378.3 888.8 217.1 34 417 24
742 36.5 85.6 215.8 35 419 24
743 39 91.3 222.1 32 409 24

[Tsnor]

Number Time (seconds) Distance (meters) Pace (seconds) Watts Cal/Hr Stroke Rate
23 52.6 131.9 200 44 450 24
37 86.1 214.4 202.8 42 444 24
38 88.1 219.3 202.8 42 444 24
40 93.2 231.5 206.9 40 436 24

Converted to split numbers. Split are super slow, so this is an issue with power delivery on each stroke

23 52.6 131.9 200 44 450 24 <=== 3:20 pace, 44watts, 450 calories/hour at 24 SPM
37 86.1 214.4 202.8 42 444 24 <=== 3:22.8
38 88.1 219.3 202.8 42 444 24 <=== 3:22.8
40 93.2 231.5 206.9 40 436 24 <=== 3:26.9

[mict450]

Converted to split numbers. Split are super slow, so this is an issue with power delivery on each stroke

23 52.6 131.9 200 44 450 24 <=== 3:20 pace, 44watts, 450 calories/hour at 24 SPM
37 86.1 214.4 202.8 42 444 24 <=== 3:22.8
38 88.1 219.3 202.8 42 444 24 <=== 3:22.8
40 93.2 231.5 206.9 40 436 24 <=== 3:26.9

Thanks for the translation. How does one change the display to show splits in seconds only? I guess I don't know the PM as well as I thought I did.

[Tsnor]

Converted to split numbers. Split are super slow, so this is an issue with power delivery on each stroke

23 52.6 131.9 200 44 450 24 <=== 3:20 pace, 44watts, 450 calories/hour at 24 SPM
37 86.1 214.4 202.8 42 444 24 <=== 3:22.8
38 88.1 219.3 202.8 42 444 24 <=== 3:22.8
40 93.2 231.5 206.9 40 436 24 <=== 3:26.9

Thanks for the translation. How does one change the display to show splits in seconds only? I guess I don't know the PM as well as I thought I did.

Think this is CSV data downloaded from C2 Log. I look at this a lot once dropped into a spreadsheet and graphed. I don't know of any way to directly capture data from the PM5.

I'm guessing OP downloaded it and also uses spreadsheets since he/she "filtered just on the 24 s/m rows" which is not trivial to do.

Someone want to add pointers for the OP on how to row stronger? Maybe technique video ? Could be shooting slide ? Maybe something with force curve ?

[jamesg]

I just started rowing and am using some of the workout of the day sets that C2 emails out.

First thing to do is learn to row. It's hard work, because the strokes have to be long and strong, otherwise nothing happens, but you'll get used to it.

Pulling like that you'll get up to about 2W/kg in no time at all. You get some discount if a grandmother, but they too have work to get fit.

[Ombrax]

this just didn't really feel like it even raises my heart rate. More strenuous workouts have been about 30 s/m or more. I have the damper set on 4. Am I doing something wrong?

Hi KCrower, welcome to the forum.

Based on the pace number folks calculated above for you (which is the time to go 500m, i.e. the basic way to specify how fast you're going) I think the reason your 30 spm workouts are more strenuous than the 24 spm workouts is that you're expending lots of your energy zipping up and down the slide instead of putting it into the flywheel, which is what you really want to do - that's what makes the "boat" go fast.

I would suggest that you set the PM to display your pace and work on getting that number down. Let's say you're currently around 3:20 / 500m - see how much lower you can go (without feeling like you're about to die). Be sure you're using the correct technique and push HARD with your legs. There's no reason to go for super-fast stroke rates, 20-24 is fine, and if you're working hard you won't want to go to high spm. See if you can get the pace down below 3:00. Below 2:45 would be even better. Don't mess up you technique - it's important to do it properly, but you also want to generate a stronger stroke. Right now, if you're at 3:20 that's a sign that you aren't generating much power, so you want to work on that.

A final bit of encouragement: the best thing about the rower is that it will reward you if you try. All it takes is some time and effort and I can guarantee that you will improve.

Good Luck : )

[hjs]

Hi folks,

I just started rowing and am using some of the workout of the day sets that C2 emails out. I tried one today with a starting s/m of 24 and found that was hard (too easy) to do, hard to limit myself to 24 strokes a minute. It's not that's I'm a super athlete; this just didn't really feel like it even raises my heart rate. More strenuous workouts have been about 30 s/m or more. I have the damper set on 4. Am I doing something wrong? I've watched a lot of videos and feel like I am rowing correctly.

Thanks in advance!

The rower itself does nothing, you simply should put more effort in. Any rating can either be easy, not much effort, or very hard, really going for it.
What you are doing wrong is thinking that the machine will give you the workout, it does not, you need to get the flywheel going. Look at your pace/500 thats by far the most important number.

[Dangerscouse]

Imagine you're jumping horizontally, and try alternating power in your legs, so you build up a mind muscle connection, and you'll start to feel more power in your legs.

Is there a difference in pace when you row at r24 and r30? (r is a symbol for stroke rate)

[KCrower]

Thanks for all the great input, everyone; I really appreciate it!

Yes, there is a big difference in my pace at r30+. This was a previous workout this week (12 x 500):

Time Meters Pace Watts Cal/Hr S/M
29:41.5 6,000m 2:28.4 107 668 33
2:38.8 500m 2:38.8 87 600 33
2:30.9 500m 2:30.9 102 650 34
2:23.6 500m 2:23.6 118 706 34
2:29.5 500m 2:29.5 105 660 33
2:30.2 500m 2:30.2 103 655 34
2:33.0 500m 2:33.0 98 636 33
2:23.9 500m 2:23.9 117 704 37
2:29.0 500m 2:29.0 106 664 33
2:33.9 500m 2:33.9 96 630 33
2:20.8 500m 2:20.8 125 731 35
2:28.1 500m 2:28.1 108 670 32
2:19.8 500m 2:19.8 128 740 33
r2,606m

It just seems that I have to limit my effort to keep r24 at r24 and not creep up past that. Of course, working out with greater effort is not the concern as much as following the "stepped" approach in the rate increase workout I am using. Since i am leading with my legs, it feels like I'm not really rowing incorrectly, but I need to go back and watch more videos to see what I could do differently. It might be the stroke length that's the issue.

[Dangerscouse]

Thanks for all the great input, everyone; I really appreciate it!

Yes, there is a big difference in my pace at r30+. This was a previous workout this week (12 x 500):

Time Meters Pace Watts Cal/Hr S/M
29:41.5 6,000m 2:28.4 107 668 33
2:38.8 500m 2:38.8 87 600 33
2:30.9 500m 2:30.9 102 650 34
2:23.6 500m 2:23.6 118 706 34
2:29.5 500m 2:29.5 105 660 33
2:30.2 500m 2:30.2 103 655 34
2:33.0 500m 2:33.0 98 636 33
2:23.9 500m 2:23.9 117 704 37
2:29.0 500m 2:29.0 106 664 33
2:33.9 500m 2:33.9 96 630 33
2:20.8 500m 2:20.8 125 731 35
2:28.1 500m 2:28.1 108 670 32
2:19.8 500m 2:19.8 128 740 33
r2,606m

It just seems that I have to limit my effort to keep r24 at r24 and not creep up past that. Of course, working out with greater effort is not the concern as much as following the "stepped" approach in the rate increase workout I am using. Since i am leading with my legs, it feels like I'm not really rowing incorrectly, but I need to go back and watch more videos to see what I could do differently. It might be the stroke length that's the issue.

That must be a very short stroke length, and it's a common mistake for newbies. How tall are you, and are you male or female?

[mict450]

If you're not bashful, post a video. Fellers here are very helpful & this will probably be the fastest way for ironing out your technique. As mentioned, your stroke is short & weak.