Stroke Rate: Optimal Ranges, Factors, and Benefits for Steady State Training

What is the stroke rate for steady state?

For steady-state exercise, the optimal stroke rate is not a fixed number but rather a range determined by the specific sport (e.g., rowing, swimming), individual technique, and the goal of maintaining a consistent, moderate intensity within your aerobic zone.

Understanding Stroke Rate (SR)

Stroke rate refers to the number of complete strokes performed per minute (SPM) or, in some contexts like swimming, strokes per length (SPL). It is a critical metric in cyclical sports like rowing and swimming, directly influencing power output, speed, and efficiency. A higher stroke rate generally means more strokes in a given time, while a lower stroke rate often implies more power or distance per individual stroke.

The Concept of Steady State Training

Steady-state training, often referred to as Zone 2 training, involves maintaining a consistent, moderate intensity for an extended period. Physiologically, this intensity is primarily fueled by the aerobic energy system, promoting adaptations such as:

• Improved cardiovascular efficiency
• Enhanced fat utilization for fuel
• Increased mitochondrial density in muscle cells
• Improved lactate clearance capabilities

The goal is to sustain an effort level where you can comfortably hold a conversation, typically corresponding to 60-75% of your maximum heart rate or a 5-7 out of 10 on a Rate of Perceived Exertion (RPE) scale.

Optimal Stroke Rate for Steady State

The "optimal" stroke rate for steady state is highly modality-specific and individual. It's less about hitting a specific number and more about finding the rate that allows you to maintain the desired intensity efficiently and sustainably.

Rowing (Ergometer or On-Water)

For steady-state rowing, the stroke rate typically falls within a range that allows for a powerful, controlled stroke without becoming too anaerobic or sacrificing technique.

• Typical Range: For most athletes on an ergometer, a steady-state stroke rate often ranges from 18 to 24 strokes per minute (SPM).
  • Lower end (18-20 SPM): Often used for longer, more endurance-focused pieces, emphasizing maximal power per stroke and a longer recovery phase.
  • Mid-range (20-22 SPM): A common sweet spot for general aerobic conditioning, balancing power with a sustainable rhythm.
  • Higher end (22-24 SPM): Can be used for "tempo" steady state, where the intensity is slightly higher but still primarily aerobic.
• Key Principle: The focus should be on applying consistent power throughout the drive phase of each stroke, rather than simply increasing the rate without corresponding power. A higher rate with poor power application is inefficient.

Swimming

In swimming, steady-state stroke rate is often considered in conjunction with Distance Per Stroke (DPS). An efficient steady-state swim prioritizes a strong, effective pull and glide over a frantic, high-turnover rate.

• Strokes Per Minute (SPM): While SPM can vary widely based on individual technique and height, a common range for steady-state swimming might be anywhere from 50-70 SPM for a freestyle stroke, depending on the swimmer and their efficiency.
• Strokes Per Length (SPL): This is often a more useful metric for efficiency. For steady state, swimmers aim to minimize their SPL while maintaining a consistent pace. Fewer strokes per length indicates greater propulsion from each pull.
• Key Principle: The goal is to maximize the distance covered with each stroke, reducing drag and maintaining a smooth, continuous motion. A higher stroke rate that sacrifices DPS often leads to higher energy expenditure and fatigue without a proportional increase in speed.

Factors Influencing Steady State Stroke Rate

Several factors contribute to determining an individual's optimal steady-state stroke rate:

• Individual Fitness Level: Fitter individuals may be able to sustain a slightly higher stroke rate while remaining aerobic.
• Technique and Efficiency: Superior technique allows for more power and distance per stroke, potentially leading to a lower stroke rate for a given pace, or a faster pace at the same rate.
• Body Mechanics: Height, limb length, and overall body strength influence the optimal stroke length and rate.
• Equipment: The type of rowing shell or ergometer (e.g., damper setting), or even swim lane conditions, can influence perceived effort and optimal rate.
• Specific Workout Goal: While steady state is generally moderate, there can be slight variations in intensity that influence the ideal rate.

How to Determine Your Optimal Steady State Stroke Rate

Finding your personal optimal steady-state stroke rate is best achieved through a combination of objective metrics and subjective feedback:

• Monitor Perceived Exertion (RPE): Aim for an RPE of 5-7 out of 10. You should be able to hold a conversation without gasping for breath.
• Use Heart Rate Zones: If you have a heart rate monitor, aim to stay within your aerobic zone (typically 60-75% of your maximum heart rate).
• Track Power/Pace Output: For rowing, aim for a consistent wattage or split time. For swimming, maintain a consistent pace per 100m.
• Focus on Technique: Ensure each stroke is efficient and powerful. For rowing, focus on a strong leg drive. For swimming, emphasize a long reach and a powerful, continuous pull.
• Experiment and Observe: Start with a suggested range and adjust based on how you feel. Pay attention to your breathing, muscle fatigue, and ability to maintain the pace.
• Consider Coaching: An experienced coach can provide personalized feedback on your technique and help you identify your most efficient steady-state stroke rate.

Benefits of Training at an Appropriate Steady State Stroke Rate

Consistently training at an appropriate steady-state stroke rate offers numerous advantages for endurance athletes and fitness enthusiasts:

• Improved Aerobic Base: Builds a strong foundation for all other types of training.
• Enhanced Muscular Endurance: Trains muscles to sustain effort for longer periods.
• Increased Efficiency: Teaches the body to move more economically, conserving energy.
• Reduced Risk of Overtraining: Lower intensity allows for greater training volume with less recovery time needed.
• Better Recovery: Promotes active recovery and aids in flushing out metabolic byproducts.

Conclusion

The "stroke rate for steady state" is not a universal magic number but rather a dynamic range that emphasizes efficient, sustained effort within your aerobic capacity. Whether you're rowing or swimming, the key is to find a stroke rate that allows you to maintain a consistent, moderate intensity while employing sound technique. By focusing on perceived exertion, heart rate, and the quality of each stroke, you can optimize your steady-state training for maximal endurance gains and overall fitness.