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.
Key points
- 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
Try the tool
Put this into practice with our free calculator.
Open the Rowing Stroke Rate & Ratio Calculator →