If you’re new to rowing, one of the first questions you’ll ask is, ‘how fast should i row on a rowing machine?’ The answer isn’t a single number, because the right speed depends entirely on your fitness goals and experience.
This guide will help you find your perfect pace, from gentle workouts to intense intervals. You’ll learn how to measure your effort and row smarter.
How Fast Should I Row On A Rowing Machine
Speed on a rower is measured as your split time, or how long it takes to row 500 meters. A lower split time means your going faster. But chasing a fast split right away is a common mistake.
Your focus should first be on strong technique and consistent power. Speed comes later as you get fitter and more efficient.
Understanding Your Split Time and Strokes Per Minute
Your performance dashboard shows two key numbers. The split time (like 2:30/500m) is your pace. Strokes per minute (SPM) is your stroke rate.
They work together. A higher SPM doesn’t always mean a faster split. You can row at a high rate with weak strokes, resulting in a slow split.
For most workouts, keep these ranges in mind:
- Low Intensity (Recovery/Technique): 18-22 SPM, easy split.
- Steady State (Endurance): 20-24 SPM, a split you can hold for 20+ minutes.
- Threshold (Hard Endurance): 24-28 SPM, challenging but steady split.
- High Intensity (Intervals): 28-32+ SPM, your fastest splits.
Finding Your Pace for Different Goals
Your ideal rowing speed changes based on what your trying to achieve. Here’s how to tailor it.
For Weight Loss and General Fitness
Aim for longer sessions at a moderate, sustainable pace. You should be able to talk in short sentences.
- Focus on 20-30 minute sessions.
- Maintain a stroke rate of 20-24 SPM.
- Choose a split time that feels like a 6 or 7 out of 10 in effort.
- Consistency here burns more calories overall than a short, super-fast session you can’t repeat.
For Building Endurance
Steady-state rowing is key. This means holding a firm but manageable pace for extended periods, like 30-45 minutes.
Your split should be one you can just barely hold for the entire workout. It’s not all-out, but it’s not easy either. This builds your aerobic engine.
For Improving Speed and Power
Interval training is your best tool. You’ll alternate between very fast and slow recovery periods.
Example interval workout:
- Warm up for 5 minutes at an easy paddle.
- Row hard for 1 minute at a 28-32 SPM (aim for your best split).
- Row easily for 2 minutes to recover.
- Repeat this cycle 6-8 times.
- Cool down for 5 minutes.
How to Measure Your Effort: Beyond the Clock
Don’t get fixated on the monitor. Your body gives the best feedback. Use the Rate of Perceived Exertion (RPE) scale.
- RPE 1-3: Very easy, warm-up pace.
- RPE 4-6: Moderate, steady-state zone. You can hold a conversation.
- RPE 7-8: Hard. Talking is difficult. This is threshold or interval pace.
- RPE 9-10: Maximum effort, unsustainable for long.
Matching your split time to these feelings is more reliable than chasing a arbitrary number.
Step-by-Step: Finding Your Starting Pace
Follow these steps to establish a safe and effective baseline speed.
- Master the Technique First: Spend several sessions rowing slowly (18-20 SPM) with perfect form. Ignore split time completely.
- The 20-Minute Test: Once your technique is solid, row for 20 minutes at a pace you think you can maintain. Note your average split at the end.
- Set Your Zones: Use that average split as your baseline for moderate workouts. For easy days, add 10-15 seconds to that split. For hard intervals, subtract 10-15 seconds.
- Adjust Weekly: As you get fitter, your baseline split will slowly drop. Re-test every 4-6 weeks.
Common Mistakes That Ruin Your Speed
Fixing these errors will make you faster and safer.
- Rushing the Slide: Driving back fast but slowing down on the recovery wastes energy. Aim for a 1:2 ratio—1 count drive, 2 counts recovery.
- Over-Rating: Rowing at 30+ SPM with poor form is innefficient. Power comes from the legs, not just arm speed.
- Ignoring the Damper: Setting the damper to 10 doesn’t make you stronger faster. It’s like biking in a high gear. A setting of 3-5 is usually best for simulating water resistance.
- Starting Too Fast: In any piece, the worst mistake is going out at a split you can’t hold. Start slightly slower than your goal pace.
Using Heart Rate to Guide Your Speed
A heart rate monitor gives precise effort data. It helps you stay in the correct zone, especially on endurance days.
Calculate your rough max heart rate (220 – your age). Then aim for:
- Easy/Recovery: 60-70% of max HR
- Steady/Endurance: 70-80% of max HR
- Hard/Threshold: 80-90% of max HR
- Max Effort: 90-100% of max HR
If your heart rate is to high for your intended zone, slow down your split, even if the SPM feels okay.
FAQ: Your Rowing Speed Questions Answered
What is a good 500m split time for a beginner?
A good starting goal for beginners is anywhere between 2:30 and 3:00 per 500 meters. But remember, form comes first. A slower split with good technique is better than a fast split with bad habits.
How fast should I row to lose weight?
A moderate pace you can sustain for 20-30 minutes is ideal for fat loss. This is often around a 2:15-2:45/500m split for many people, but it varies widely. Consistency and duration matter more than ultimate speed.
Is it better to row fast or slow?
Both have there place. Slow, steady rows build endurance and burn fat. Fast intervals build power and boost metabolism. A balanced program includes both types of workouts.
What stroke rate is best?
For most of your rowing, a rate of 20-24 SPM is perfect. It allows for powerful strokes and good breathing control. Save higher rates (28+) for specific speed workouts.
How can I get a faster split time?
Improve your leg drive and sequence. Push harder with your legs at the catch. Also, work on your endurance with longer rows so you can maintain power. Finally, do interval training to increase your top speed.
Putting It All Together
Finding your ideal rowing speed is a personal journey. Start by learning proper technique and establishing a baseline with a 20-minute test. Use your perceived effort and heart rate as guides, not just the numbers on the screen.
Mix longer, steady rows with shorter, faster intervals for the best results. Listen to your body, and don’t be afraid to slow down to focus on form. Your speed will naturally improve as your fitness grows and your technique becomes second nature.
Avoid comparing your splits to others. Focus on beating your own times gradually. With patience and consistent practice, you’ll find the perfect answer to ‘how fast should I row’ for your own body and goals.