Performance Monitor Tech Tips
Reviewing Stroke Rate (SPM) and RatioQ. What is stroke rate?A. A Stroke rate is a measure of your rowing cadence, defined as the number of strokes you take per minute. SPM=strokes per minute. Q. Is there an ideal stroke rate for an indoor rowing workout?A. We generally recommend a stroke rate in the range of 24–30 SPM for rowing workouts. This range allows for good technique, efficient rhythm and a comfortable ratio of drive time to recovery time. Within this range, choosing the ideal stroke rate is a matter of personal preference, and some people prefer to row outside this range. Q. Should I row at a higher SPM for competition?A. If you are training for competition, you should experiment to see what SPM enables you to row your race distance in the shortest time. Thanks to adrenaline, many people tend to row at a higher SPM when racing, but this is not true across the board and not necessarily most efficient. Just as with drag factor, you should experiment to see what works best for you. Q. Are there reasons to row at a lower stroke rate?A. Some people simply prefer the slower cadence of a lower SPM. Specifically, those with a slower drive time may need to slow the recovery as well in order to find a good ratio between drive and recovery. It is also common for rowing coaches to assign workouts at very low stroke rates, but it is important to understand that a lower stroke rate effectively increases the load at the catch. Think of a boat in the water: the slower your stroke rate, the more the boat slows down between strokes, and the heavier the boat will feel at the catch. This can be a useful training tool for short periods, but is not recommended for longer workouts. Q. What is stroke ratio, and how does it relate to stroke rate?A. In rowing, the term “ratio” refers to the ratio between drive time and recovery time. When you’re rowing on the water, the drive is the time when your oars are in the water and you’re working to accelerate the boat. During the recovery, the boat glides underneath you while you rest and return to the catch for the next stroke. Even when you are rowing indoors, it’s helpful to visualize this rhythm of work and recovery. Drive time starts at the catch and stops when your legs are straight and the handle is pulled to your abdomen. The harder you are rowing, the shorter your drive time will be. Recovery time is the relaxation phase of the stroke, when you extend your arms, lean forward, and glide up the monorail to prepare for the next stroke. Recovery time is not directly related to how hard you are rowing. For efficient rowing, the goal is to have a drive time that is shorter than your recovery time. In other words, the goal is to have the ratio of drive to recovery be less than 1. Try for a ratio of 2:3, or two counts on the drive and three counts on the recovery. |
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