Stroke rate for UT1 and UT2 sessions

[Hanzo]

I was reading the Concept2 article on stroke rate, and was wondering what was correct. Normally I do around 18SPM on my 75 minute long UT1 sessions, and then around 22SPM on my 45 minutes. Reading the article, they seem to suggest strokerate for longer sessions. Do 45 to 90 minuttes count as longer? I'm after building strength and fitness, not rowing for a PB. What do you guys say, 22SPM or higher for a 45 minute UT2 session?

[lwtguy]

UT1 and UT2 are related to intensity. Stroke rate is just a part of the intensity. If you are a smaller, weaker person then you want a higher rate; bigger and stronger people like lower rates. There is no "defined" stroke rates associated with the two training zones, but 16-20 is usually for UT2 and 20-24 for UT1. Again, it's all relative but I'd say you're doing it fine.

[Carl Watts]

http://www.freespiritsrowing.com/forum/ ... calculator

[Dangerscouse]

@Hanzo row at different stroke rates and see what feels right and keep varying it. I naturally fall into r27/28 on any length of session, and that applies to my ultra distances too, so it's very subjective.

[jamesg]

wondering what was correct

Rating follows from rhythm, which in rowing can be 5,4,3 or 2 beat. If the pull takes 0.7s, then possible ratings are 60/(5*0.7), 60/(4*0.7) and so on, which work out at 17, 21, 28, 43.

These ratings are called paddle, paddle hard, row and sprint/start. The first three correspond to UT2, UT1 and AT.

The boat/machine is adjusted so that the crew can pull the full stroke in a reasonable time and with sustainable force. Afloat this is done with the gearing, while aground we can adjust the drag so that the stroke has the combination of handle speed, stroke length and force that lets us deliver most work per stroke with least effort.