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Stroke rate, frequency and SPM: What does this mean in rowing?

24 October 2024

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FROM Flavio Holstein

The terms Number of strokes, Frequency and SPM (strokes per minute) in rowing refers to the number of rowing strokes per minute. But when should you use which stroke rate? And why is the number of strokes not the same as the speed you achieve? In this article, you will find out how to find the right stroke rate for your training and how the right rhythm on the rowing machine can improve your performance.

In this video, Lars Wichert, former competitive athlete and AUGLETICS coach, explains how to choose the right stroke rate for your rowing training and what the different frequencies mean.

In the video, Lars Wichert explains how to choose the optimum stroke frequency for rowing and how to implement it correctly - from endurance training to intensive sprints. He gives practical tips for efficient rowing and shows how to optimally combine technique and strength directly on the ergometer.

What is the stroke rate and when do you use it?

The number of strokes, also known as the frequency or SPM (strokes per minute), indicates how many rowing strokes you perform per minute. The optimum number of strokes varies depending on your training goal. Here is an overview of which frequencies are useful and when:
 
  • 18 to 22 SPMIdeal for basic endurance training. The focus here is on technique and efficiency at a moderate pace.
  • 22 to 28 SPM: For more intensive workouts and increased endurance. Here you put more power into the strokes and slightly increase the number of strokes.
  • 28 to 32 SPMHigh-intensity intervals (HIIT) are performed in this area to maximise performance for a short period of time.
  • About 32 SPMThis range is reached during sprints and competitions, especially over the 2000 metre distance. Professionals pay attention to high power per stroke.

Stroke rate vs. speed - the difference

Stroke rate is not the same as speed. A common misconception among beginners is that a high number of strokes automatically means higher speed. But this is not true. Similar to ice skating, a powerful kick produces more speed than many small, quick steps. The same applies to rowing: one powerful stroke produces more propulsion than many fast, less powerful strokes.
Professionalswho row in competitions with high stroke numbers (38-45 SPM) make sure that they continue to put plenty of pressure on each stroke. Because what counts in the end is the speednot the number of strokes. For your training, this means: concentrate on powerful strokes instead of simply increasing the frequency.

Close-up of ice skates on an ice rink.

Smooth pre-rolling - the key to efficiency

Another important aspect is the quiet pre-rolling. After a powerful rowing stroke, which takes about one second, you should take about two seconds for the pre-roll if you are rowing at a frequency of 20 SPM. This gives you a total of three seconds per stroke: one second for the powerful stroke and two seconds for recovery. This recovery time is important so that you last much longer.
 
Even Rowing professionals do this in normal training. You use the pre-roll phase to relax and regain strength for the next stroke. By calmly rolling forwards, you remain at a low stroke rate and can still maintain a powerful rowing stroke without tiring. Rolling back and forth quickly, on the other hand, often leads to an inefficient movement and causes you to fatigue more quickly.

How do I find the right rhythm?

When rowing, it is crucial to Draught powerfully and the Pre-rolling calm and relaxed. Many beginners row too frantically and lose control of the rhythm. Make sure that you build up pressure in the pull-through and prepare the movement evenly in the pre-roll.
At the AUGLETICS Eight Style the beat frequency is displayed at the top right of the screen by default. In addition, the Virtual Coach to help you find the right rhythm. The coach not only helps you to keep an eye on the stroke rate, but also gives you feedback so that you row with proper pressure and don't just increase the stroke rate.

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Conclusion: Keep an eye on the right number of strokes

Stroke rate is an important factor in rowing training, but it alone will not make you faster. The key lies in the right rhythm: a strong pull-through and a smooth pre-roll ensure that you maintain a low stroke rate and row efficiently at the same time. With the AUGLETICS Eight Style and the Virtual Coach, you have the support you need to optimise your stroke frequency and rhythm and get the most out of your training.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, an innovative company that develops smart rowing ergometers. With a passion for rowing and technology, he has made it his mission to make rowing accessible and intuitive for everyone. With a background in computer engineering and a strong focus on innovation, Flavio combines cutting-edge technology with athletic efficiency to create a completely new training experience.

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