Entraînements Aviron & Ergomètre par Cadence (Coups / Minute) on Strokes Per Minute

Pyramide de Cadence de 20 Minutes (18–26 SPM)

Thu, 05 Nov 2026 10:06:55 +1000

Why Coaches Use the 20-Minute Rate Pyramid

Most rowers find it easy to bring the stroke rate up by rushing the slide forward, and much harder to bring the stroke rate down while keeping horizontal power on the blade.

By stepping through 18, 20, 22, 24, and 26 SPM over the first twelve minutes and then descending to 22 and 18–20 SPM over the final eight minutes without stopping, this session teaches athletes what a two-beat shift actually feels like in seconds per stroke:

45 Minutes Endurance Fondamentale (UT2 / B1) à 18–20 SPM

Thu, 05 Nov 2026 10:06:55 +1000

The Backbone of Every Rowing Program

National team, university, and club rowers alike spend 70% to 80% of their weekly training volume in UT2 Steady State (Utilization Training 2) at 18 to 20 strokes per minute.

Physiologically, sustained aerobic work at 65–75% of maximum heart rate (1.5–2.0 mmol/L lactate) builds capillary density, mitochondrial volume in slow-twitch and intermediate muscle fibres, and stroke volume in the heart—all without spiking cortisol or compromising recovery for your high-intensity interval sessions later in the week.

8 × 500m Intervalles Allure 2000m (30–34 SPM)

Thu, 05 Nov 2026 10:06:55 +1000

The Classic 2000m Race Predictor

In boathouses and national training centres worldwide, 8 × 500m with 2:00 rest is the definitive VO2 max and race-pace benchmark session.

Because the total work distance is 4,000 metres—twice the length of a standard 2,000m championship course—broken into 90-to-115-second bouts, you spend more than ten cumulative minutes at 95% to 100% of VO2 max while rehearsing the exact neuromuscular rhythm of your 2k race plan.

Échelle de Contrôle de Cadence (3 × 10 min @ 20–26 SPM)

Thu, 05 Nov 2026 10:06:55 +1000

Why the 4’ / 3’ / 2’ / 1’ Ladder Fixes “Slide Rush”

Nearly every technical breakdown at higher stroke rates begins with the same misconception: rowers believe that rowing at a higher rate means moving faster up the slide into the catch. On the water, accelerating 700+ kg of crew weight toward the stern stops the hull dead at frontstops—a fault coaches call checking the boat.

The 3 × 10-Minute Stroke Rate Control Ladder eliminates slide rush by forcing you to execute three repeated ascents from 20 SPM to 26 SPM while decreasing the duration of each step (4 minutes → 3 minutes → 2 minutes → 1 minute). Because you return to 20 SPM at the start of every ladder, your nervous system repeatedly contrasts a spacious, patient recovery against crisp, controlled transitions.

Test 5 000m Tête de Rivière par Paliers (5 × 1 000m @ 24–30+ SPM)

Thu, 05 Nov 2026 10:06:55 +1000

Pacing the 5,000m Like a Championship Head Crew

Autumn head races (Head of the Charles, Head of the River, Head of the Yarra) and indoor 5,000m erg tests last between 16 and 22 minutes—an aerobic-threshold crucible where early over-rating is punished mercilessly in the final two kilometers.

The 5 × 1,000m Head Race Step Test replaces guesswork with a structured negative-split cadence ladder (24 → 25 → 26 → 28 → 30+ SPM). By capping your stroke rate at 24 SPM for the opening kilometer and buying speed in measured increments every 1,000 meters, you cross the 3,000m mark with low lactate accumulation and full technical length ready to attack the final 2,000m.

Départ de Régate & Passage en Cadence de Base (6 × 3 min @ 32–40 SPM)

Thu, 05 Nov 2026 10:06:55 +1000

Why Races Are Won (or Lost) in the 30-Second Settle

Almost every crew on a six-lane regatta course can get off the stakeboats fast for 15 strokes. The separation happens between 200m and 500m—the moment when the initial 20-second ATP-PCr (phosphocreatine) burst expires and crews must transition from 38–40 SPM down to their sustainable 2,000m base cadence (32–36 SPM).

Crews that haven’t drilled the settle make one of two fatal errors: