Final answer:
The ideal stroke rate for hard steady-state workouts on a rowing machine is usually between 25-30 strokes per minute. Higher rates emphasize more power while lower rates develop strength and stability.
Step-by-step explanation:
The ideal stroke rate for utilization (U1) hard steady-state workouts on a rowing machine is usually between 25-30 strokes per minute. This rate provides a good balance between power and endurance, allowing the rower to maintain a sustainable effort over an extended period of time.
At higher stroke rates, such as 45-50 strokes per minute, the emphasis is on generating more power in a shorter amount of time. This can be beneficial for shorter, more intense workouts or for improving sprinting ability.
On the other hand, lower stroke rates, like 16-20 strokes per minute, focus on developing strength and stability. They are typically used for longer, slower endurance workouts.