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What does 'stroke rate' mean?

Stroke rate, often displayed as SPM (strokes per minute), measures how many rowing strokes you complete in one minute.

For example:

• 20 SPM = 20 strokes per minute
• 24 SPM = 24 strokes per minute
• 30 SPM = 30 strokes per minute

Stroke rate is useful for understanding your rowing rhythm and technique, but it does not tell the full story about your effort level.

Why stroke rate doesn't tell everything

Imagine two rowers:

• Rower A rows at 24 strokes per minute with light effort.
• Rower B rows at 24 strokes per minute with significantly more force.

Both rowers have the same stroke rate, but Rower B is producing much more work.

A rowing machine that only measures stroke rate may see both workouts as very similar, even though the actual effort is quite different.

What is power?

Power measures how much work you generate during each rowing stroke. It is typically expressed in watts (W) and is one of the most accurate indicators of rowing performance. Unlike stroke rate, power takes rowing intensity into account.

For example:

• A stronger stroke produces more power.
• A weaker stroke produces less power.
• Two users rowing at the same stroke rate can produce completely different power outputs.

Because power reflects both stroke frequency and stroke force, it provides a much more complete picture of your performance.

What is a stroke-rate-based rower?

A stroke-rate-based rower primarily reports how fast you are rowing rather than how hard you are rowing. These machines often transmit limited workout data and may not provide accurate power measurements. Many entry-level rowing machines fall into this category.

They can still be excellent for general fitness and casual workouts, but they provide less detailed performance information than rowers that measure power directly.

Why some rowers only measure stroke rate

Not every rowing machine includes the hardware needed to measure power accurately. Entry-level rowers often focus on transmitting basic workout data, such as stroke rate, because it requires fewer sensors and helps keep the overall cost of the machine lower.

More advanced rowing machines use additional data from the resistance system, flywheel, or internal sensors to estimate or calculate power. This provides a more complete picture of your workout, allowing connected fitness apps to display more accurate metrics such as pace, speed, and workout intensity.

Why does this matter for rowing apps?

Connected rowing apps rely on the data transmitted by your rowing machine to calculate metrics such as speed, pace, distance, and workout intensity. The more detailed and accurate the data your rower provides, the more accurately the app can represent your performance.

Rowing machines that transmit power data generally offer a more precise experience because the app can take both stroke frequency and rowing effort into account. This often results in more realistic virtual speeds, better performance tracking, and more meaningful workout analysis over time.

Stroke-rate-based rowers can still work well with many rowing apps, but because they provide less information, the software may need to estimate certain metrics rather than calculate them directly. As a result, virtual movement, speed, and workout intensity may feel less precise compared to rowers that provide detailed power measurements.

Can stroke rate be used for training?

Absolutely. Stroke rate is one of the most important metrics for developing good rowing technique, maintaining a consistent rhythm, and following structured workouts. Many rowing sessions are designed around staying within a specific stroke rate range rather than rowing as hard as possible.

However, stroke rate only tells you how quickly you're rowing, it doesn't indicate how much effort you're producing. Combining stroke rate with power provides a much clearer picture of your performance, making it easier to track progress and compare workouts over time.

Which type of rower is better?

Neither type of rowing machine is inherently better, the right choice depends on your goals.

If your main objective is staying active, improving your general fitness, or you're just getting started with indoor rowing, a stroke-rate-based rower can be an excellent choice. These machines are often more affordable and provide all the essential information needed for enjoyable workouts.

If you're training to improve your performance, following structured training plans, or using connected fitness platforms like EXR, a power-based rower will generally provide a more accurate and immersive experience thanks to its more detailed performance data.

Stroke-rate-based rowers

Stroke-rate-based rowers are ideal for beginners, casual fitness users, and anyone who values simplicity over detailed performance metrics. They provide all the essential information needed for effective workouts while keeping the rowing experience straightforward and accessible.

Power-based rowers

Power-based rowers are better suited for users focused on performance improvement, structured training, racing, or virtual rowing. Because they transmit more detailed workout data, they offer greater accuracy for tracking progress and deliver a more immersive connected fitness experience.

Summary

Stroke rate tells you how fast you are rowing, while power tells you how hard you are rowing.

Both metrics are valuable, but power provides a more complete picture of your rowing performance by taking both stroke frequency and effort into account. Understanding the difference can help you choose the right rowing machine, better interpret your workout data, and get the most out of connected fitness platforms like EXR.

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