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Stroke Rate and Timing

Rowing is a relatively low cadence exercise.  Even when racing, stroke rates rarely reach 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.

Stroke rates are also increased to quicken the pace of the boat. A common fault when increasing stroke rate is to shorten the stroke length and quicken the recovery time. This will result in rowing fast up and down the slide but 'getting nowhere'. 

The correct way to increase stroke rate is to quicken the hands away during the rock over phase and to have a more powerful drive back during the drive phase. 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.

In a WaterCrew class, timing is functional and aesthetic. Encouraging correct timing between WaterCrew participants will enhance what they get out of a class.