Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Stroke rate in rowing (strokes per minute, s/m) determines how fast the boat or erg flywheel spins. Rowing faster can mean either higher stroke rate or more power per stroke. Steady-state training usually uses 18-22 s/m; race pieces go up to 30-40 s/m. The drive-to-recovery ratio is key: the drive (catch to finish) should be quick and powerful; the recovery (finish to catch) should be slow and controlled. A 1:2 ratio is the target for efficient rowing.
- Steady state: 18-22 s/m
- Racing: 30-40 s/m
- 1:2 drive-to-recovery ratio is optimal
- Rate alone doesn’t determine speed — power does
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Rowing stroke rate (strokes per minute, shown on an ergometer or coxbox) must be matched to the intended training intensity and boat speed — a crew rowing too high a rate for the power actually being applied per stroke often moves slower than a lower-rate crew generating more power per stroke, which is why coaches emphasize 'rating efficiency' (speed achieved per unit of stroke rate) as a key technical metric.
FAQ
What's considered a good rowing stroke rate?
It varies by race distance and phase — a 2k race might start around 38-40 strokes per minute before settling into the mid-30s, while longer steady-state training often uses rates in the 18-24 range.
Does a higher stroke rate always mean faster rowing?
No — stroke rate must be matched with power applied per stroke; rushing to a high rate without sufficient power per stroke ('rating efficiency') often produces slower boat speed than a lower, more powerful rate.