Strokes per minute. Beginners and technique work sit at 18–22, more advanced rowers at 24–28; in a crew boat, race pace over 2000 m runs 34–38.
Stroke rate is the number that gives beginners away, usually because it is too high. For technique work and early sessions, 18 to 22 strokes per minute is the range; more advanced rowers sit at 24 to 28. In a crew boat, race pace over 2000 metres runs 34 to 38, and the start can briefly go above 45. The key point: a higher rate is not faster if you lose length getting there. Push the rate past what you can hold cleanly and the legs-body-arms order starts to smear — and whatever you drill at a high rate is what you cement. Length before frequency. One exception is rough water: experienced coastal rowers use around 22 rather than 18 strokes, because otherwise the run bleeds away between waves. On the erg the same logic holds — the watt figure follows technique, not hurry.