Rate Cap

Rate Cap: A rate cap is a maximum stroke rate limit imposed during training to develop power per stroke, control intensity, and improve technical efficiency on the erg.

What is Rate Cap?

Rate capping is a common coaching technique where a maximum stroke rate is set for a training piece — for example, "row 20 minutes at a maximum of 20 spm." By limiting the stroke rate, the rower must generate more power per stroke to maintain a given split time. This develops leg drive strength, stroke efficiency, and the ability to move the boat at low rates. Rate caps are used extensively in steady state training (18-20 spm), endurance pieces (20-22 spm), and even some interval work (24-26 spm). The opposite of rate capping — rowing at very high rates — is used to develop stroke rate capability and is common in racing practice.

How Watta Uses Rate Cap

Watta captures stroke rate from the PM5 display, allowing you to monitor rate cap compliance across sessions. The Economy component of the Effort Score (10% weight) rewards efficient power production — lower stroke rates at the same watts indicate better rowing economy, which rate-capped training develops.

Further Reading

Frequently Asked Questions

Related Content

Stroke RateStroke rate (also called strokes per minute or SPM) is the number of complete rowing strokes performed in one minute on an ergometer.Watts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.Steady State RowingSteady state rowing is sustained, moderate-intensity ergometer training performed at a consistent pace for extended duration, typically 20-90 minutes at 55-75% of heart rate reserve.Effort Score CalculatorSteady State Rowing GuideErg Technique GuideFor Rowing CoachesFor Competitive Rowers
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