Stroke Rate

Rowing is a relatively low cadence exercise.  Even when racing, stroke rates rarely reach above 40 strokes per minute (spm) and most training is done between 18 to 26 spm.

 

In a crew boat, it is important that all crew members keep in time with one another by rowing at the same stroke rate. Co-ordinating technique so that everyone does the same thing at the same time improves efficiency and hence speed, and is essential to on-water elements such as boat balance.

 

Increasing stroke rates will lead to an increase in speed and quicken the pace of the boat. However a high stroke rate does not necessarily mean a high speed, many novice rowers will be able to achieve high stroke rates but will have low speed and poor power application in the water.  A common fault when increasing stroke rate is to shorten the stroke length and quicken the recovery time. This leads to rowing fast up and down the slide but lack speed i.e. 'getting nowhere'. 

 

The correct way to increase stroke rate is increase the power on the Drive phase, to have more of a push with the legs and a harder pull with the arms. It is important to use this correct way to build the stroke rate, a good technique rower can not increase their stroke rate from 20spm up to 32spm in 1 or 2 strokes, it usually takes around 10 strokes to reach 32spm from rowing at 20spm.

 

Ideally you want to get the maximum speed at low stroke rates.

 

To do this you need to:

 

1) Improve the power on the Drive - to do this you need to make sure you feel the paddle connect in the water and accelerate the paddle all the way through the stroke

 

2) Rowing with a long stroke length - try to reach as far forwards and compress the body in the Catch position to as far as comfortable for you

 

3) Have good Ratio & Rhythm - make sure you allow time to move forwards up the slide on the recovery

 

 
     
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