Rowing: Understanding 35 SPM, Its Significance, and Training Strategies

What Does 35 Mean in Rowing?

In rowing, "35" most commonly refers to a stroke rate of 35 strokes per minute (SPM), indicating a high-intensity, fast-paced effort typically employed during race finishes, sprint intervals, or specific high-cadence training pieces.

Understanding Stroke Rate (SPM)

Stroke rate, measured in strokes per minute (SPM), is a fundamental metric in rowing that quantifies the number of complete rowing cycles executed within a 60-second period. Each cycle encompasses the drive phase (leg drive, body swing, arm pull) and the recovery phase (arms away, body over, slide forward). SPM is a critical indicator of intensity and pacing, alongside the power generated per stroke (often measured in watts or split time).

Key Aspects of SPM:

• Pacing Strategy: Rowers adjust their SPM based on the race distance, desired intensity, and tactical objectives.
• Efficiency vs. Power: A balance must be struck between a higher stroke rate (more strokes) and the power applied to each individual stroke.
• Varying Ranges: Stroke rates can range from very low (e.g., 18-22 SPM for steady-state endurance) to very high (e.g., 38-45+ SPM for sprints or race starts).

The Significance of 35 SPM

A stroke rate of 35 SPM signifies a high-intensity effort within the context of competitive rowing. It is a pace that demands significant physiological output and refined technique.

Characteristics of 35 SPM:

• High Anaerobic Threshold: Sustaining 35 SPM typically pushes athletes into their anaerobic zone, producing significant lactate and demanding high cardiovascular and muscular endurance.
• Accelerated Pacing: It represents a faster cadence than steady-state or moderate-intensity rowing, requiring quicker transitions between the drive and recovery phases.
• Competitive Context: While specific to the individual and crew, 35 SPM is often considered a strong race pace for middle-distance events or a powerful rate for the body of a 2000m race, leading into a final sprint.

The Biomechanics of a High Stroke Rate

Executing and sustaining a high stroke rate like 35 SPM requires specific biomechanical adjustments and efficiencies to prevent a loss of power or technique breakdown.

Key Biomechanical Considerations:

• Quick Recovery: The most crucial aspect is a rapid, yet controlled, recovery phase. This involves:
  • Fast Hands Away: Hands clearing the body quickly after the finish of the drive.
  • Efficient Body Over: Torso pivoting forward smoothly from the hips.
  • Controlled Slide: Knees coming up and the body moving forward on the slide without "rushing" or losing connection with the foot stretchers.
• Maintained Power per Stroke: While the rate increases, the goal is not to sacrifice power. This means:
  • Explosive Leg Drive: The primary source of power must remain strong and immediate.
  • Connected Sequence: The legs, body, and arms must work in a unified, sequential motion, even at speed.
• Reduced Layback: At higher rates, rowers often exhibit a slightly less pronounced layback at the finish of the stroke to facilitate a quicker body over and a faster return to the catch.

When is 35 SPM Appropriate?

The application of a 35 SPM rate depends heavily on the training objective or race strategy.

Common Scenarios for 35 SPM:

• Race Pace Simulation: During training, rowers might practice segments at 35 SPM to acclimate to the physiological demands and technical requirements of race speed.
• Middle of a Race: For longer distances (e.g., 2000m), 35 SPM might be maintained during the body of the race after the initial start sprint, before a final push.
• Interval Training: Short, intense intervals might be performed at or above 35 SPM to develop anaerobic capacity and rate tolerance.
• Rate Work Drills: Specific drills designed to improve quickness, rhythm, and the ability to maintain power at higher stroke rates.

Potential Challenges and Considerations

While effective, operating at 35 SPM presents specific challenges that rowers must manage.

Common Difficulties:

• "Rushing the Slide": A frequent error where the rower moves too quickly on the recovery, losing connection with the foot stretchers and failing to properly prepare for the next powerful drive. This leads to a loss of power and efficiency.
• Technique Breakdown: Higher rates can magnify existing technical flaws, leading to inefficient movement patterns, increased fatigue, and potential injury risk.
• Loss of Power per Stroke: If the increase in rate is not matched by efficient technique, the force applied to each stroke can diminish, leading to a lower overall power output despite the higher stroke count.
• Rapid Fatigue: The physiological cost of sustaining 35 SPM is high, leading to quicker onset of muscular and cardiovascular fatigue.

Training to Achieve and Sustain 35 SPM

Developing the ability to row effectively at 35 SPM requires a combination of physiological conditioning and technical refinement.

Training Strategies:

• Rate Ladder Drills: Gradually increasing SPM over short intervals to practice maintaining technique at higher cadences (e.g., 24-26-28-30-32-34-36 SPM).
• Power Intervals: Short, maximal efforts focusing on maintaining strong power output at target race rates.
• Technical Drills: Exercises specifically designed to improve the quickness of the hands away, efficiency of the body over, and control of the slide.
• Strength Training: Developing leg, core, and upper body strength is crucial for generating and sustaining power at high stroke rates.
• Cardiovascular Conditioning: Building a robust aerobic base and anaerobic capacity allows rowers to tolerate the high metabolic demands of rowing at 35 SPM.

Conclusion: The Balance of Rate and Power

In rowing, "35" represents a challenging yet often necessary stroke rate for competitive performance. It is a benchmark that signifies a significant increase in intensity and pace. However, simply achieving a high stroke rate is insufficient; the true measure of effectiveness lies in the ability to couple that rate with consistent power output per stroke. Expert rowers and coaches understand that the optimal stroke rate is always a dynamic balance between cadence and the force applied, tailored to the individual, the crew, and the specific demands of the race or training piece.