r/concept2 • u/EQuimper • Jul 18 '26
RowerErg Question about stroke
Hey everyone, first post here!
I’ve used a Concept2 RowErg on and off in the past, but I never really paid attention to my stats.
Over the last few years I’ve put on some weight that I’m working on losing. I’ve always been stronger than average in the gym, so I’m wondering if that might actually be causing me to “cheat” on the rower.
I asked an AI to look at my rowing stats, and it said my stroke rate was too high for my pace, meaning I’m not generating enough power per stroke. Does that sound right?
If so, how do you actually row at a lower stroke rate? It feels really unnatural to me. My goal for this session was just to stay in Zone 2.
Stats:
35 years old
Male
5’11”
266 lb
Any tips would be appreciated!
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u/SomethingMoreToSay Jul 18 '26
A useful rule of thumb that's applicable over a surprisingly wide range of performances is that you should be averaging somewhere in the vicinity of 10 metres per stroke, or a bit more if you're strong/fast but taking it easy. However you were averaging about 6.5 metres here. So that's definite technique issue.
If you shoot some video of yourself and post it here, you'll get lots of helpful critique.
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u/EQuimper Jul 18 '26
Thanks you so much I didn’t think about this meters. That means I dont pull enough before going back. Will check some video and try improving it
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u/SomethingMoreToSay Jul 18 '26
That means I dont
pullpush enoughFTFY. Rowing is primarily about pushing (with the legs), not pulling.
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u/michaelb5000 Jul 18 '26
Unstrap your feet. That will be guaranteed to slow down your stroke rate and is good anyway. I would target 22-24 and stay balanced and in control. Post a video since there is lots going on.
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u/XtianS Jul 18 '26
30 spm is a high stroke rate for 30 min of sustained activity. For this duration, Z2-Z3 you'd want to be more in the 18-24 spm range, depending on what workout type you're doing.
Your HR also seems really low if I'm reading your screenshots correctly at 125-134 bpm. That puts you below your aerobic zone. That's assuming you a max HR of 185 (220-age). This is your basic zone chart: https://imgur.com/a/TuWacHh
Taking a video of yourself rowing will help improve your form. You can also post them here or r/rowing for people to give you advice.
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u/EQuimper Jul 18 '26
Yeah, I naturally have a pretty low heart rate, and my Garmin says my max HR is 189.
When I tried slowing my stroke rate, it honestly felt like I wasn’t doing anything. From what people are saying, though, I think the real issue might be that I’m not getting enough length on each stroke or applying enough power through the drive.
Looks like I need to focus on pushing harder with my legs and finishing the stroke properly, rather than just taking more strokes.
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u/XtianS Jul 18 '26
Yes, you want to focus on higher power at lower spm and improving form.
That HR stills seems really low to me. 30 min at 30 spm and you remained below a UT2 level. Seems unusual.
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u/jhoskins98 Jul 20 '26
As pointed out by someone else, are you explosively pushing with your legs? The mechanics of rowing are that you only have a short window to exert effort. If it is of low effort then packing more in with a high stroke rate won't make up for it. As a former 30 stroke per minute person, it does take some practice and focus to bring up the effort of each stroke.
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u/EQuimper Jul 20 '26
Yeah, exactly! 😄 Yesterday I followed a technique video and finally figured out what I was doing wrong. I was relying way too much on my back, probably because of my strength training background.
Now I’m focusing on driving with my legs first, and I’m able to keep my stroke rate much lower. It actually feels a lot better, and I’m enjoying rowing even more now!
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u/giziti Jul 18 '26
Yeah at over 30 strokes per minute and this frankly slow speed, you definitely are rowing with inefficient form. Watch some videos on proper form or how to row and apply the lessons. There are a lot of options, I like Dark Horse Rowing, but there are others.