Rowing Cadence
What is Rowing Cadence?
Cadence in rowing refers to stroke rate — the number of full strokes (drive + recovery) completed per minute. It is displayed on the PM5 monitor and is one of the two primary levers a rower has to control pace, the other being force per stroke. Typical cadences: UT2 steady-state is 18-22 spm, tempo work is 24-28 spm, race-pace 2K is 30-38 spm, and sprints can reach 40+ spm. Higher cadence does not automatically mean faster pace — a common beginner mistake is "spinning" at high rate with low force, which is inefficient. The ideal approach is to develop maximum force per stroke first, then add rate. Elite rowers produce high watts at moderate rates (32-36 spm for 2K), while beginners often need higher rates to achieve the same pace because their force per stroke is lower.
How Watta Uses Rowing Cadence
Watta tracks stroke rate alongside power output. The Economy component of the Effort Score rewards efficient rowing — producing more power at lower stroke rates indicates better technique and fitness.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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