As with most things, YouTube is an overwhelming source of advice, information, and exhortation about all things, including rowing. One of the themes I’ve seen repeated is shooting for a lower cadence, expressed in strokes per minute. By way of example, if you rowed for 20 minutes, your rowing computer would not only tell you your current stroke rate, but report your average. So you might start off slower, maybe 2:12. but finish higher, say at 2:08. On the Concept2’s PM5, ideally synced to their RowErg app, you can look at your stroke rate in real time, and later in terms of cadence per split and for the whole piece. It’s all interesting data, if you are so inclined.

In pursuing a 10k in 40 minutes flat, I noticed lately that while my time hadn’t measurably changed much, I was starting to see lower stroke rates. This corresponded with both how blown out I fell after a hard effort (lower stroke rate felt easier) as well as things I was seeing both on YouTube and Reddit.

Having to wake up earlier for my new job, and again for summer hours at work (7:30 start time instead of 8:00), I decided to lean into lower stroke rates, but still try for the same power I’d need to get to a 40-minute 10k (2:00). I guess the idea is to increase your power while rowing more slowly.

So I exported by last season (2024) and this season (2025), the latter or which only started in May and so includes fewer data points. I restricted the data to distance-defined sessions: 1k, 2k, 5k, and 10k pieces.

Regarding my average stroke rate, I learned this:

Interestingly, my cadence for all four pieces is lower this season compared to last. So if my goal is to row at a lower cadence, what does that mean for my power?

Regarding my average power over the two seasons?:

My power is lower for all of the pieces… except for the 10k. I’d of course like to see the lower cadence pieces increase in power, but this is interesting.

Next: times (aka “work times”).