Rate ladder · RowErg
20–24 SPM, Alternating rates
A 20 minute session that moves between 20 to 24 strokes per minute, 440 strokes in all. Follow along on a rowing machine.
- Time
- 20min
- Strokes
- 440
SPM
Starts at 20 SPM, as on screen.
One stroke every 3.0 s: drive 1.0 s, recover 2.0 s.
Video
Not out yet
Planned for the channel, not made yet. The first videos go out on Mon, 16 Nov 2026.
Rate changes
| Block | Rate | Work | Strokes |
|---|---|---|---|
| 1 | 20 SPM | 1:00 | 20 |
| 2 | 24 SPM | 1:00 | 24 |
| 3 | 20 SPM | 1:00 | 20 |
| 4 | 24 SPM | 1:00 | 24 |
| 5 | 20 SPM | 1:00 | 20 |
| 6 | 24 SPM | 1:00 | 24 |
| 7 | 20 SPM | 1:00 | 20 |
| 8 | 24 SPM | 1:00 | 24 |
| 9 | 20 SPM | 1:00 | 20 |
| 10 | 24 SPM | 1:00 | 24 |
| 11 | 20 SPM | 1:00 | 20 |
| 12 | 24 SPM | 1:00 | 24 |
| 13 | 20 SPM | 1:00 | 20 |
| 14 | 24 SPM | 1:00 | 24 |
| 15 | 20 SPM | 1:00 | 20 |
| 16 | 24 SPM | 1:00 | 24 |
| 17 | 20 SPM | 1:00 | 20 |
| 18 | 24 SPM | 1:00 | 24 |
| 19 | 20 SPM | 1:00 | 20 |
| 20 | 24 SPM | 1:00 | 24 |
The rate changes at each step, and the screen shows the next rate ahead of time.Total: 440 strokes.
How to use it
- Set up on the machine and start the video. A ten-second “Get ready” countdown gives you time to settle.
- Take stroke 1 as the marker leaves the catch. The screen shows DRIVE for the first third of each stroke (catch to finish) and RECOVER for the other two.
- The rate changes during the session. The next rate is shown ahead of each change.
- At “Session complete”, compare the stroke count on screen with your monitor. They should be close.
Your monitor's stroke-rate reading averages over a few strokes, so do not chase it in the first 30 seconds. Follow the on-screen metronome instead.
Versions
- MusicThe metronome on screen, with music made at this rate. No click under it: the beat carries the rhythm.No date yet
- Tick onlyThe metronome on screen, with a click on every catch and finish. No music.No date yet
- SilentThe metronome on screen and no sound after the countdown, so you can play your own music.No date yet
Music
The soundtrack for this rate comes from:
