One of the most common misconceptions in rowing — especially among developing athletes — is the idea that low stroke rate automatically means low intensity. I hear it all the time: “We’re just doing steady state today, so it’s an easy row, right?”
Wrong.
Steady state rowing, especially when done at low stroke rates (18–22 SPM), is not about going easy, it is typically about hitting the right heart rate zone (i.e. 65% to 75% of max heart rate) — it’s about going efficiently. In fact, true aerobic base development requires consistent, sustainable power per stroke, regardless of how many strokes you’re taking per minute. When done right, steady state at low rates is a masterclass in control, connection, and force application.
I am writing this post to address the issue when an athlete has trouble hitting that 65% to 75% heart rate zone because they cannot get their heart rate up into the zone (it’s too low) because connection and inefficiencies are present in stroke mechanics.
So, let’s break this down and talk about how we help rowers decouple power from rate — and build a stronger aerobic engine in the process.
Steady State Rowing The Misconception: Low Rate = Low Effort
To unlearn the rate-power myth, we first need to reframe the athlete’s mental model. Low rate work doesn’t mean we coast — it means we work harder per stroke. Fewer strokes means more demand per stroke if the goal is to maintain the same power or boat speed.
Here’s a simple analogy: think of cycling uphill in a bigger gear. You’re still putting out the same power, but with a slower cadence and more torque. That’s what we want from low rate rowing.
Low-rate, steady state rowing isn’t just a technique drill — it’s the foundation of all effective rowing performance. These sessions train cardiovascular endurance, reinforce technical discipline, and build sustainable aerobic power that supports every other aspect of your training. In short, they prepare your body and mind to handle more intense work later on. Think of it this way: you’re laying railroad tracks in base season — and if those tracks are wobbly at low rate, your high-rate train will derail. That’s why learning to row well at 18–22 strokes per minute is essential for any serious athlete.
Teaching the Concept: Practical Drills to Drive the Point Home
1. Rate Ladder with Constant Power
This is one of the most effective drills to demonstrate the difference between rate and power.
1′ of rest between 2′ intervals. (Total time = 15 minutes)
1) 2 minutes @ 18 spm
2) 2 minutes @ 20 spm
3) 2 minutes @ 22 spm
4) 2 minutes @ 20 spm
5) 2 minutes @ 18spm
Goal: Keep watts or pace exactly the same the entire time or at the very least hold the power to match the power produced at the 22spm while coming down the second half of the pyramid at 20 spm and 18 spm
This forces athletes to understand that power output can be high at low rates. It challenges them to lengthen their stroke, improve their connection, clean up their recovery, and ultimately create more effective steady state rowing.
2. 500m Stroke Count Challenge
This one builds awareness around efficiency and meters per stroke.
Row 500m @ 18 SPM and count strokes
Row another 500m @ same rate, matching or beating previous split with fewer strokes
Not only does this build discipline and control, it teaches athletes that every stroke matters — and that they can produce more with less, if they’re connected.
3. Max Watt Stroke Drills at Low Rate
Many athletes have never experienced what it feels like to generate peak power at a low rate. A series of 10-stroke bursts @ 18 SPM targeting 110–120% of Critical Power (CP) changes that.
This drill proves that powerful rowing isn’t about spinning the flywheel faster — it’s about applying force more effectively. Set the drag factor around 125–135 and feel what real drive connection means.
Final Thoughts: Low Rate Steady State Rowing Is a Skill Worth Mastering
Steady state rowing at low stroke rates teaches you how to move the machine — or the boat — more effectively. It forces you to row with rhythm, power, and control.
The next time you’re rowing at 18 SPM and it feels harder and you are better connected, you’re probably doing it right. All said, I coach my athletes to hit certain heart rate zones so that they are doing SMART training rather than lots of garbage miles. It’s often a balance of things, but the important take away is to row with poise, ratio, and connection all when performing steady state rather than row lightly and in an unconnected fashion.
Because rowing efficiently at low rates builds the strength and technique that makes everything else faster, smoother, and more powerful.
