What is a Good Strokes per Minute on a Rowing Machine?

The strokes per minute (SPM) on a rowing machine, also known as the rowing stroke rate, can vary depending on your goals, fitness level, and the type of workout you’re aiming for. Here are some general guidelines for strokes per minute on a rowing machine:

1. Warm-up and technique practice

If you’re starting a rowing session or focusing on technique, it’s common to row at a lower stroke rate, typically between 18 to 24 SPM. This allows you to focus on proper form, body positioning, and the smooth execution of each stroke.

2. Steady-state and endurance workouts

For longer, steady-state workouts that aim to build endurance and cardiovascular fitness, a stroke rate between 24 to 28 SPM is often recommended. This rate allows you to maintain a sustainable pace over an extended period.

3. Interval training and high-intensity workouts

If you’re looking to incorporate interval training or high-intensity workouts into your rowing routine, you may increase the stroke rate to a range of 28 to 32 SPM or even higher. This higher rate helps generate more power and intensity during shorter bursts of effort.

4. Racing and sprints

During races or sprint workouts, rowers can often row at stroke rates exceeding 32 SPM, reaching up to 36 or more. However, it’s important to balance the stroke rate with technique and efficiency to maintain optimal power and control.

Ultimately, the best strokes per minute on rowing machine for you depend on your individual fitness level, goals, and preferences. It’s recommended to consult with a rowing coach or a qualified fitness professional who can assess your specific needs and provide personalized guidance.


What is Strokes Per Minute (SPM) and why is it important on a rowing machine?

Strokes Per Minute (SPM) refers to the number of rowing strokes you take in one minute while using a rowing machine. It is crucial because it helps in monitoring the intensity of your workout, ensuring you’re training effectively for your fitness goals.

How can I calculate my Strokes Per Minute (SPM) on a rowing machine?

Most modern rowing machines display your Strokes Per Minute (SPM) on the monitor.

Is a higher Strokes Per Minute (SPM) on a rowing machine always better?

No, a higher Strokes Per Minute (SPM) is not always better. It’s essential to balance your stroke rate with the power you’re applying to each stroke. Higher SPM can be useful for sprints, but for longer workouts or endurance training, a lower SPM is often more effective.

What is the ideal Strokes Per Minute (SPM) on a rowing machine for weight loss?

For weight loss, it’s often recommended to row at a moderate intensity which usually falls in the range of 24-28 Strokes Per Minute (SPM). This allows you to work out for a longer duration, burning more calories. Including high-intensity intervals with higher SPM can also be effective.

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Jordan Smith

The incredible benefits that rowing machines offer as a complete full-body workout led me to create my website, providing rowing machine tips and information. Hopefully the information provided will help those new to rowing and those more experienced make informed decisions about their rowing needs.

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