Which cadence range is associated with a very hard intensity?

• A. 18-22 moderate
• B. 22-28 hard
• C. 28-34 very hard
• D. 34 and up exhausting

Answer: (C)

Cadence, the number of strokes you take per minute, is closely linked to how hard you’re working. As you increase cadence, your effort and breathing typically increase too. In rowing training zones, a comfortable, conversational effort sits around 18–22 strokes per minute (moderate). Pushing a bit harder lands around 22–28 strokes per minute (hard). A very hard effort is associated with a higher cadence, roughly 28–34 strokes per minute, where breathing becomes noticeably heavier and speaking is difficult. Pushing beyond that, 34 and up, tends to feel exhausting and unsustainable for long periods. So the cadence range that corresponds to very hard is 28–34.