Help! SPM Question!

7seat · Post by **7seat** » June 5th, 2006, 10:01 pm

Hey, I just got a 2k PR of 6:54.1 by changing up my spm which got me to wondering: What is the ideal SPM to do a 2k piece at? I can pull a 1:45 per 500 time at anywhere from 25 to 35 strokes per minute but I do not know what is the best choice. I thought the obvious answer was 25 becuase you get more rest but someone told me that rowing at a low spm makes it "heavier." Anyway, any help on the best SPM to row most of the 2k (obviousley not the sprint) would be great. If it makes any difference, im 16, 185 pounds, and six foot 2.

Thanks in advance

Neb154 · Post by **Neb154** » June 5th, 2006, 10:14 pm

Most of it is personal preference but I think that around 28-32spm is usually what most people prefer to do a 2k at.

7seat · Post by **7seat** » June 6th, 2006, 3:30 pm

but still, is a lower spm better than a high spm? I have no personal preference, just confusion on where to row it at.

Kozak · Post by **Kozak** » June 6th, 2006, 7:05 pm

I would be interested in a good answer on this one too. I always thought about of it this way:

Higher SPM means more contraction with lower strenght.

Lower SPM means less contraction with more strenght.

I think this depends on the person. I think with more contractions your lactate rises faster. Some people can handle it better. Ofcourse if you get better you want to rise up your SPM and strenght.

jbell · Post by **jbell** » June 6th, 2006, 8:04 pm

One of the good things about a higher stroke rate is that it makes the erg feel lighter. One of the good things about a lower stroke rate is that when you begin the sprint, you can bring up the stroke rate and it allows you to pull harder. In the fall, my 6k spm was ~28 towards the end and the end of the fall 2k was at a 30spm. Now, my spm for a 2k is ~27-28.

7seat · Post by **7seat** » June 7th, 2006, 8:40 pm

So, is their a general rule of where to row a 2k. It sounds to me like 28-32. Honesly, I find it much easier at 25 spm but im worried im selling myself short. Does anyone know if theres been any research done on this or anything?

tomhz · Post by **tomhz** » June 10th, 2006, 11:11 am

I did some research on this.

I analysed all results of a major 2K championship (about 800 competitiors) and plotted stroke rate vs. total time.
average time for all was 7min13
average pace for all was 31.8 SPM

Stroke rate varied between 23 and 40 but 80% was between 28 and 34.
There is a tendency for faster rowers to use higher stroke rate, but this is not a lot. For 6:20 rowers average stroke rate is about 33-34, for 7:20 rowers it is 31-32.
I was a bit atypical with 7:18 at stroke rate 28.

Tom