List the appropriate cadence (intensity) for U2 steady state workout.

• A. 10-12 easy
• B. 22-24 moderate
• C. 16-18 light
• D. 28-30 hard

Answer: (C)

U2 steady-state training aims for an aerobic, sustainable effort you can maintain for a long time with controlled breathing and smooth technique. In rowing terms, that means choosing a cadence that lets you stay relaxed while still moving efficiently. The appropriate cadence is 16-18 strokes per minute, which corresponds to a light effort you can sustain comfortably without straining. A higher cadence, like 22-24, would push you into a moderate intensity, while 28-30 would feel hard and not sustainable for true steady-state work. A cadence of 10-12 would be too slow to maintain efficient technique over time.