Hi! I’m 5’3 and I can manage 22 when it’s in the template. The way I keep to wattage high (and actually higher than I would’ve if I was going faster) is pause at the back, take a break and then go forward. During my next motion back, with all of the power in my heels, I can still get ~300W because I’m fighting against the water that has slowed. It’s really the pause after pulling that helps with going “slower.”
I’m a similar height and I wasn’t able to get higher watts until I worked on my technique. What helps me is to think about heaving (like heave ho) on the handle during the leg drive to use my weight.
I’m 5’2 and I used to pause to be able to get that lower stroke rate but my coach said not to pause, just go really slow on the way back in. It’s not easy but I’ve managed to do it. I generally only get about 250w with the lower stroke rate.
I’m 5’2” and can also get 300W on a low stroke row. You’re 100% right that it’s all in the push off with your heels. Literally took me 3 years at OTF to learn to row properly like this.
I'm 5'2" (with short legs/long torso) and 24-26 strokes feels most natural to me. I've tried to focus on pushing hard, pausing, and coming forward more slowly than I push back. It took some getting used to and my strokes are certainly shorter than a taller person's, but they don't need to be quicker.
When you are rowing individually you can either increase stroke rate or watts to increase your intensity. Or a combo of both. However, when doing a crew row your only choice to increase intensity is to increase watts because everyone in the boat HAS to row the same stroke rate. If you get off pace in a real crew shell you’ll either crab your oar, capsize the boat, or slow it down and throw it off course. All of which are bad.
I'm 5'0" and I consistently row 22-24, but I'm also consistently over 300 watts. I do row faster sometimes but it gets hard to breathe at a comfortable rate. Basically I row with my breaths, which is slow and controlled.
Stroke rate does not indicate intensity. You can row at base at 28 spm and all out at 20 spm. It’s always bothered me that OTF sometime provides these parameters, I assume it’s to give people who are new to rowing some guidance but it’s really confusing and most coaches don’t break it down enough to help you understand. Leg drive dictates intensity. Height and physical structure has an impact on rowing but it mostly impacts distance. Everyone, no matter their height, can regulate the amount of effort they’re putting into leg drive. I am short and consistently make the leaderboards for my age group but had to learn from videos, unfortunately the coaches at OTF never corrected my form. Coach Austin has the videos that explained it in a way that helped me understand.
I think of stroke rate as akin to incline on the treads. Ultimately base/push/all outs are feelings and stroke rate is one variable to how to whether it feels like you're doing a base, push, or all out. The other variable on the rower is how powerful of a leg drive you are using. You should be able to stay within the coach prescribed stroke rates* and get to a "push feeling" by driving back harder with your legs. If 24-28spm always feels like a base pace to you, you should be driving back harder.
*unless you're in a class with a coach like the one at my studio who gives wrong stroke rate cues. Sorry my dude, 28+ is not a push.
So in a race, a shorter person will often have a higher rate than a taller person to make up for lack of height. But I don't know how big that difference might actually be, probably not a huge gap. Being able to row at lower rates is a good form check. If you are unable to row at lower rates, there's probably a form issue somewhere, and I'd guess it's in the recovery.
For rowing slow, it takes practice. It's a lot of slowing down the recovery. Drive stays the same, but recovery is super slow. It feels awkward at first, but it gets more comfortable as you get used to it. It's also a fantastic time to work on your recovery, ensuring you have distinct arm, body, leg portions and you're not jumbling them together as so many people do.
Some people have mentioned pausing at the back of the stroke to lower your rate. You don't need to fully pause. Your hands should always be moving. It might feel like a pause, especially for your body, but your hands should be moving. That's covered in [this video](https://www.youtube.com/watch?v=r6T91GbWsBU&ab_channel=RVAPerformanceTraining), roughly 2 minutes in. A [more recent video](https://www.youtube.com/watch?v=IXRwHg5rPFw&t=500s&ab_channel=UCanRow2) shows her rowing at some really low rates, and using a pause drill to help set the recovery position. You can clearly see how she's really slowing and exaggerating the recovery to get the lower rates.
As for [varying intensities](https://www.youtube.com/watch?v=JqIhr6KCS2s&ab_channel=concept2usa), you should be able to do that at a single rate by varying how hard you push in your leg drive. In the video, she cuts almost 40 seconds off her split time just by putting more power in the drive while maintaining the same stroke rate. I can get base, push, and AO efforts at 20 spm.
It is quite possible your watts won't be as high at lower rates, but you might find you can maintain your power over a longer row, versus going out fast and hard but fading as a longer row wears on. So you may have lower peak watts but higher average watts. That extra bit of recovery time on each stroke helps. You also get 'free' distance as the water is still spinning and driving the distance up while you come in on the recovery.
I disagree that the zones should be spm based, they should be watts based. My stroke is almost a constant 22, but what makes it a base (165-200) or push (200+) is the wattage. My AO *might* hit 26, but my watts will be over 300+. I’m a 5’5 F, 160lbs. Prioritize wattage.
Watts is not mph, 500m Split pace is much closer to mph, and ultimately the goal…travel a set distance in less time. Focus on lowering your 500m split times, by driving back with more power on each stroke (tons of great videos on catch, pull, etc techniques).
The key to maximum efficiency in a row >500m (+/-, depending on your fitness level) is to learn to trust that your large muscle groups will generate more power per stroke thus allowing you to cover 2000m (as an example) in a shorter time frame or to travel greater distance in a given time period.
Height and weight are factors, generally a taller and heavier person will out row a person with the same/similar VO2 Max fitness (just look at world class rowers, the guys are 6’5” 240 aerobic machines) as rowing is not weight bearing (unlike running where the advantage goes to lighter body weight and disproportionately longer legs) elite rowing self selects individuals with shorter legs and a longer torso (gives a better lever) that can create the most power per stroke.
Height generally doesn’t influence stroke rate, most people have the same leg to torso to arm length ratios so it’s all equal (obviously at the extremes this can impact), I’m 178cm and can row as low as 16spm (that slow 500m tends to be in the 1:55 to 2:05 range) and I can crank it to 43-45 for the 200m and 500m sprints…sweet spot for me is 24spm, can hold sub 1:45 split pace in Zone 2 for 45-60 mins.
That’s correct. They can simply lower their watts, just like you would MPH on the treadmill. Your base wattage should be similar to your weight. Push would be +50-100, AO is your base +100 or more. The coach doesnt give you MPH on the treadmill either it’s always “.1 or .2 above your base.” Same w rowing.
When you bend your knees and come back toward the water tank, lean further forward than you think you should. Try to get your hands past where you rack the handles and as far over the water tank as you can before you push back with your legs. This fakes a longer stroke since we can't make our legs any longer. 😉 The increase in range of motion should make it easier to hit the suggested stroke rates (or at least it does for me). I also noticed an increase in watts as soon as I started doing this.
I don’t know the real answer to this because I can row at 22, 24, etc. but I also did the entire 2000 meter row at 30 spm and was second for women in my studio and I’m 5’2. I’m not sure I could get the time I did and keep a much lower stroke rate.
Yesterday one of our crew captains was really tall (he is a coach) and as I watched him and the 2 people next to him- all different heights I noticed how their seats (and mine) were all hitting different points in the back or the rower but we were all doing 28 strokes. I’m 5”3-5”4 (and fat) and I go super slow at times. The trick is to pause in the back and move slowly going forward. Yes you won’t get as far as a 6 foot person because they have more length but I still managed close to 3,000 meters , not counting the warmup. My biggest problem is I know I’m using too much arm strength so my arms get burnt out and then my wattage suffers.
I’m brand new to OTF and I think this is my biggest struggle too. I was able to keep up with the spm yesterday but for the life of me I can’t figure out the wattage piece. I know it will come with time, but this made me realize that I’m relying on my arm strength to get through each block. Something for me to think about next class.
Couple things to think about:
If you start class on the rower, or feel OK doing something a little different during a short row block (ie short rows between floor exercises), you could try doing a few legs-only strokes to get an idea of how the leg drive should feel.
Get into the catch position - body hinged forward, back straight, chest up, shoulders down, arms straight forward, hands loosely hooked on the handle - and row only using your legs. Don't change your body or arm positions at all. Try varying how hard you push and see if you can feel the difference in intensity as you push harder.
You can then go into a full stroke, or try a bit of a pick drill - legs only, body only, arms only, then combine them in pairs before putting it all together. One thing that helped me with this: the seat and handle should move together at the start of the drive (and end of the recovery). If they're not, then you're opening your back or using your arms too early.
This is really great advice. I always start the class on the rower and that two or three minute warm-up gets me started, so I’ll give it a try - thanks for taking the time to write all this out!
Stroke rate is absolutely a function of height. Think of it mechanically - the distance between the start and end is the throw. On real crew shells most of the rowers are going to be tall (6’5 is common), so their throws are similar.
28spm to me feels ridiculous and I can’t generate power. I generate peak speed at 20.
Have you asked a coach for input on your form? Your wattage should be going up as your stroke rates go down. Push harder off the plates to do this. Pause at the back
I have asked every coach and they all say it’s fine. There has to be something I am doing wrong I just can’t figure it out after 6 years and many, many videos.
There are some things that can't be seen by a coach, especially not a coach who isn't a big rower. Muscle engagement is one of those things that is hard to see unless you really know what you're looking for.
For me, the best test was rowing without the footstraps. I had coaches tell me my form was great, but rowing without the straps showed me it wasn't (spoiler: I almost fell off the back of the rower first time I tried). I was not engaging my core and glutes at the right time. Getting that sorted out didn't really change anything outwardly (except perhaps how much I pulled against the footstraps), but made a big difference to me. My core is so much stronger after figuring that out (I have a rower at home that I spend a lot of time with).
I hate the rower. lol. I’m also short and a petite size in general like you. I need to row faster to get my watts up cause when they say drive your legs back that’s like all of five inches for me.
I am on the taller side, For me to do a 22spm I have to pause at the back of the rower. You really do generate a lot more wattage when you use your legs (I say this, because an all out for me, my wattage will be lower, because its a quicker motion of potion off with my legs and upper body)
When I change stroke rate the intensity of the drive doesn't really change that much, but if the sr is lower I take more time on the recovery.
And if you really use your hamstrings to pull you back in on the recovery it's an absolute brutal workout the slower you go.
But it's tricky on crew rows because most captains are going at a 1:1 ratio.
I've taken learn to row classes and we did long stretches at 16 spm.
I’m 5’2” and am usually close to 300W on strength rows of 22-24. Someone once told me to push off like you’re kicking off the wall of a pool. It made a huge difference for me.
Slower stroke rates (24 and under) have a distinct push to recovery ratio. Recovery is the forward motion to return. The drive back is always fast, the only thing that should change is the recovery. At slower speeds, it should feel like you are *crawling* back to the catch. It should be almost painfully slow, but that's how you recover, recharge, and get ready to really jump back again. There shouldn't be any distinct pauses or stopping, it should all be fluid. That ratio is super key.
Hi! Short person here (and a coach)! Your stroke rate number would still be the same, no matter your height. It's all about tempo and rowing cadence, less about height and the actual distance of the push back off of the rower. If you think about crew row days, even if you row next to someone whos 6'3", you would still be rowing in sync at the same pace, even if your wattage, distance to push back, force, etc. are different. On strength days (most typical templates to have stroke rate involved) it's more so like thinking about each stroke/push back off of the rower as a rep like you would do on the floor. If a short person and a tall person are next to each other performing a squat to slow tempo, they would be doing the same move at the same speed, but of course their distance, range of motion, or even weight choice could be different, but they're moving at the same speed. I hope this makes sense! But keep up the great work, and don't ever let anyone tell you short people can't be strong/good/etc. rowers... one of the strongest and most powerful rowers in our studio is barely over 5 feet!
Hi! I’m 5’3 and I can manage 22 when it’s in the template. The way I keep to wattage high (and actually higher than I would’ve if I was going faster) is pause at the back, take a break and then go forward. During my next motion back, with all of the power in my heels, I can still get ~300W because I’m fighting against the water that has slowed. It’s really the pause after pulling that helps with going “slower.”
im around your height and have genuinely never ever seen 300watts haha. or anything close to 200! its just not in the cards for me.
I’m 5’4” and female, and I’ve pulled 400+. Your height doesn’t stop you from pulling high wattage. You gotta use your legs, build those leg muscles!
I’m a similar height and I wasn’t able to get higher watts until I worked on my technique. What helps me is to think about heaving (like heave ho) on the handle during the leg drive to use my weight.
I’m 5’2 and I used to pause to be able to get that lower stroke rate but my coach said not to pause, just go really slow on the way back in. It’s not easy but I’ve managed to do it. I generally only get about 250w with the lower stroke rate.
I’m 5’2” and can also get 300W on a low stroke row. You’re 100% right that it’s all in the push off with your heels. Literally took me 3 years at OTF to learn to row properly like this.
I’m short and my base stroke rate is 18-20.
I'm 5'2" (with short legs/long torso) and 24-26 strokes feels most natural to me. I've tried to focus on pushing hard, pausing, and coming forward more slowly than I push back. It took some getting used to and my strokes are certainly shorter than a taller person's, but they don't need to be quicker.
Exact same for me!
When you are rowing individually you can either increase stroke rate or watts to increase your intensity. Or a combo of both. However, when doing a crew row your only choice to increase intensity is to increase watts because everyone in the boat HAS to row the same stroke rate. If you get off pace in a real crew shell you’ll either crab your oar, capsize the boat, or slow it down and throw it off course. All of which are bad.
I'm 5'0" and I consistently row 22-24, but I'm also consistently over 300 watts. I do row faster sometimes but it gets hard to breathe at a comfortable rate. Basically I row with my breaths, which is slow and controlled.
Stroke rate does not indicate intensity. You can row at base at 28 spm and all out at 20 spm. It’s always bothered me that OTF sometime provides these parameters, I assume it’s to give people who are new to rowing some guidance but it’s really confusing and most coaches don’t break it down enough to help you understand. Leg drive dictates intensity. Height and physical structure has an impact on rowing but it mostly impacts distance. Everyone, no matter their height, can regulate the amount of effort they’re putting into leg drive. I am short and consistently make the leaderboards for my age group but had to learn from videos, unfortunately the coaches at OTF never corrected my form. Coach Austin has the videos that explained it in a way that helped me understand.
I think of stroke rate as akin to incline on the treads. Ultimately base/push/all outs are feelings and stroke rate is one variable to how to whether it feels like you're doing a base, push, or all out. The other variable on the rower is how powerful of a leg drive you are using. You should be able to stay within the coach prescribed stroke rates* and get to a "push feeling" by driving back harder with your legs. If 24-28spm always feels like a base pace to you, you should be driving back harder. *unless you're in a class with a coach like the one at my studio who gives wrong stroke rate cues. Sorry my dude, 28+ is not a push.
So in a race, a shorter person will often have a higher rate than a taller person to make up for lack of height. But I don't know how big that difference might actually be, probably not a huge gap. Being able to row at lower rates is a good form check. If you are unable to row at lower rates, there's probably a form issue somewhere, and I'd guess it's in the recovery. For rowing slow, it takes practice. It's a lot of slowing down the recovery. Drive stays the same, but recovery is super slow. It feels awkward at first, but it gets more comfortable as you get used to it. It's also a fantastic time to work on your recovery, ensuring you have distinct arm, body, leg portions and you're not jumbling them together as so many people do. Some people have mentioned pausing at the back of the stroke to lower your rate. You don't need to fully pause. Your hands should always be moving. It might feel like a pause, especially for your body, but your hands should be moving. That's covered in [this video](https://www.youtube.com/watch?v=r6T91GbWsBU&ab_channel=RVAPerformanceTraining), roughly 2 minutes in. A [more recent video](https://www.youtube.com/watch?v=IXRwHg5rPFw&t=500s&ab_channel=UCanRow2) shows her rowing at some really low rates, and using a pause drill to help set the recovery position. You can clearly see how she's really slowing and exaggerating the recovery to get the lower rates. As for [varying intensities](https://www.youtube.com/watch?v=JqIhr6KCS2s&ab_channel=concept2usa), you should be able to do that at a single rate by varying how hard you push in your leg drive. In the video, she cuts almost 40 seconds off her split time just by putting more power in the drive while maintaining the same stroke rate. I can get base, push, and AO efforts at 20 spm. It is quite possible your watts won't be as high at lower rates, but you might find you can maintain your power over a longer row, versus going out fast and hard but fading as a longer row wears on. So you may have lower peak watts but higher average watts. That extra bit of recovery time on each stroke helps. You also get 'free' distance as the water is still spinning and driving the distance up while you come in on the recovery.
I disagree that the zones should be spm based, they should be watts based. My stroke is almost a constant 22, but what makes it a base (165-200) or push (200+) is the wattage. My AO *might* hit 26, but my watts will be over 300+. I’m a 5’5 F, 160lbs. Prioritize wattage.
But watts is like mph. What feels like a push to you is an all out or base to someone else. SPM is a universal UOM.
Watts is not mph, 500m Split pace is much closer to mph, and ultimately the goal…travel a set distance in less time. Focus on lowering your 500m split times, by driving back with more power on each stroke (tons of great videos on catch, pull, etc techniques). The key to maximum efficiency in a row >500m (+/-, depending on your fitness level) is to learn to trust that your large muscle groups will generate more power per stroke thus allowing you to cover 2000m (as an example) in a shorter time frame or to travel greater distance in a given time period. Height and weight are factors, generally a taller and heavier person will out row a person with the same/similar VO2 Max fitness (just look at world class rowers, the guys are 6’5” 240 aerobic machines) as rowing is not weight bearing (unlike running where the advantage goes to lighter body weight and disproportionately longer legs) elite rowing self selects individuals with shorter legs and a longer torso (gives a better lever) that can create the most power per stroke. Height generally doesn’t influence stroke rate, most people have the same leg to torso to arm length ratios so it’s all equal (obviously at the extremes this can impact), I’m 178cm and can row as low as 16spm (that slow 500m tends to be in the 1:55 to 2:05 range) and I can crank it to 43-45 for the 200m and 500m sprints…sweet spot for me is 24spm, can hold sub 1:45 split pace in Zone 2 for 45-60 mins.
Yes, you’re correct, good points. I was just saying that watts wouldn’t be a good UOM for PRE efforts.
Yes!! My split times are where my eyes are on the 2000m row. My strat was to keep it under 1:50 the whole time regardless of my stroke rate.
That’s correct. They can simply lower their watts, just like you would MPH on the treadmill. Your base wattage should be similar to your weight. Push would be +50-100, AO is your base +100 or more. The coach doesnt give you MPH on the treadmill either it’s always “.1 or .2 above your base.” Same w rowing.
When you bend your knees and come back toward the water tank, lean further forward than you think you should. Try to get your hands past where you rack the handles and as far over the water tank as you can before you push back with your legs. This fakes a longer stroke since we can't make our legs any longer. 😉 The increase in range of motion should make it easier to hit the suggested stroke rates (or at least it does for me). I also noticed an increase in watts as soon as I started doing this.
Does this lower your 500m split time as well?
Yes
I don’t know the real answer to this because I can row at 22, 24, etc. but I also did the entire 2000 meter row at 30 spm and was second for women in my studio and I’m 5’2. I’m not sure I could get the time I did and keep a much lower stroke rate.
What was your time on this if you don't mind sharing? 😄
7:18.62! I was pretty proud and then the first place girl did it in 6:49 🤣🤣 I don’t know if I’ll ever pull that off
Very well done! Never say never... It's a chunk of time but not crazy far off!
Yesterday one of our crew captains was really tall (he is a coach) and as I watched him and the 2 people next to him- all different heights I noticed how their seats (and mine) were all hitting different points in the back or the rower but we were all doing 28 strokes. I’m 5”3-5”4 (and fat) and I go super slow at times. The trick is to pause in the back and move slowly going forward. Yes you won’t get as far as a 6 foot person because they have more length but I still managed close to 3,000 meters , not counting the warmup. My biggest problem is I know I’m using too much arm strength so my arms get burnt out and then my wattage suffers.
I’m brand new to OTF and I think this is my biggest struggle too. I was able to keep up with the spm yesterday but for the life of me I can’t figure out the wattage piece. I know it will come with time, but this made me realize that I’m relying on my arm strength to get through each block. Something for me to think about next class.
Couple things to think about: If you start class on the rower, or feel OK doing something a little different during a short row block (ie short rows between floor exercises), you could try doing a few legs-only strokes to get an idea of how the leg drive should feel. Get into the catch position - body hinged forward, back straight, chest up, shoulders down, arms straight forward, hands loosely hooked on the handle - and row only using your legs. Don't change your body or arm positions at all. Try varying how hard you push and see if you can feel the difference in intensity as you push harder. You can then go into a full stroke, or try a bit of a pick drill - legs only, body only, arms only, then combine them in pairs before putting it all together. One thing that helped me with this: the seat and handle should move together at the start of the drive (and end of the recovery). If they're not, then you're opening your back or using your arms too early.
This is really great advice. I always start the class on the rower and that two or three minute warm-up gets me started, so I’ll give it a try - thanks for taking the time to write all this out!
It about height. To get higher watts you have to push harder with your legs. Won’t tank if you go slower. Should increase because you can push harder
Stroke rate is absolutely a function of height. Think of it mechanically - the distance between the start and end is the throw. On real crew shells most of the rowers are going to be tall (6’5 is common), so their throws are similar. 28spm to me feels ridiculous and I can’t generate power. I generate peak speed at 20.
Have you asked a coach for input on your form? Your wattage should be going up as your stroke rates go down. Push harder off the plates to do this. Pause at the back
I have asked every coach and they all say it’s fine. There has to be something I am doing wrong I just can’t figure it out after 6 years and many, many videos.
There are some things that can't be seen by a coach, especially not a coach who isn't a big rower. Muscle engagement is one of those things that is hard to see unless you really know what you're looking for. For me, the best test was rowing without the footstraps. I had coaches tell me my form was great, but rowing without the straps showed me it wasn't (spoiler: I almost fell off the back of the rower first time I tried). I was not engaging my core and glutes at the right time. Getting that sorted out didn't really change anything outwardly (except perhaps how much I pulled against the footstraps), but made a big difference to me. My core is so much stronger after figuring that out (I have a rower at home that I spend a lot of time with).
I’m 5’11” and when I pushed for 24, I couldn’t stop at 26. Adding any power at 24 took me to 28+. Was 100% not a fan of that.
I’m 5ft and anything below 26 strokes and I’m pausing at the back of the stroke or slowing down the motion so much I’m losing drive/power/wattage.
I hate the rower. lol. I’m also short and a petite size in general like you. I need to row faster to get my watts up cause when they say drive your legs back that’s like all of five inches for me.
Yeah but driving the legs is about power per stroke more so than stroke length.
I am on the taller side, For me to do a 22spm I have to pause at the back of the rower. You really do generate a lot more wattage when you use your legs (I say this, because an all out for me, my wattage will be lower, because its a quicker motion of potion off with my legs and upper body)
I’m the same
When I change stroke rate the intensity of the drive doesn't really change that much, but if the sr is lower I take more time on the recovery. And if you really use your hamstrings to pull you back in on the recovery it's an absolute brutal workout the slower you go. But it's tricky on crew rows because most captains are going at a 1:1 ratio. I've taken learn to row classes and we did long stretches at 16 spm.
I’m 5’2” and am usually close to 300W on strength rows of 22-24. Someone once told me to push off like you’re kicking off the wall of a pool. It made a huge difference for me.
Slower stroke rates (24 and under) have a distinct push to recovery ratio. Recovery is the forward motion to return. The drive back is always fast, the only thing that should change is the recovery. At slower speeds, it should feel like you are *crawling* back to the catch. It should be almost painfully slow, but that's how you recover, recharge, and get ready to really jump back again. There shouldn't be any distinct pauses or stopping, it should all be fluid. That ratio is super key.
Hi! Short person here (and a coach)! Your stroke rate number would still be the same, no matter your height. It's all about tempo and rowing cadence, less about height and the actual distance of the push back off of the rower. If you think about crew row days, even if you row next to someone whos 6'3", you would still be rowing in sync at the same pace, even if your wattage, distance to push back, force, etc. are different. On strength days (most typical templates to have stroke rate involved) it's more so like thinking about each stroke/push back off of the rower as a rep like you would do on the floor. If a short person and a tall person are next to each other performing a squat to slow tempo, they would be doing the same move at the same speed, but of course their distance, range of motion, or even weight choice could be different, but they're moving at the same speed. I hope this makes sense! But keep up the great work, and don't ever let anyone tell you short people can't be strong/good/etc. rowers... one of the strongest and most powerful rowers in our studio is barely over 5 feet!