Rowing Heart Rate Zones Calculator
Optimize your rowing performance using the Karvonen Formula.
Your Personal Rowing Zones
Based on a Heart Rate Reserve (HRR) of BPM.
| Zone | Intensity (%) | BPM Range | Purpose |
|---|---|---|---|
| UT2 (Zone 1) | 60% – 70% | Aerobic Base / Long Steady State | |
| UT1 (Zone 2) | 70% – 80% | Intensive Aerobic / Power Endurance | |
| AT (Zone 3) | 80% – 90% | Anaerobic Threshold / 2k Prep | |
| TR (Zone 4) | 90% – 95% | Oxygen Transport / VO2 Max | |
| AN (Zone 5) | 95% – 100% | Anaerobic / Sprints |
Understanding Rowing Heart Rate Training
In the world of rowing, precision is everything. Whether you are training on a Concept2 ergometer or out on the water, understanding your heart rate zones is critical for building both aerobic capacity and sprint power. This calculator uses the Karvonen Formula, which is widely considered more accurate than simple percentage-of-max calculations because it incorporates your Resting Heart Rate (RHR) to determine your Heart Rate Reserve (HRR).
The Primary Rowing Zones Explained
Rowing training is typically divided into specific physiological categories:
- UT2 (Utilization Training 2): This is your "bread and butter" zone. You should be able to hold a conversation. It builds the mitochondrial density needed for long-distance endurance.
- UT1 (Utilization Training 1): This zone feels "comfortably hard." It bridges the gap between steady-state and threshold work, improving the body's ability to transport oxygen.
- AT (Anaerobic Threshold): This is the intensity at which lactic acid begins to accumulate faster than it can be cleared. Training here is vital for improving your 2,000-meter race time.
- TR (Oxygen Transport): These are high-intensity intervals. They are very demanding and should be used sparingly in a training block to peak for competition.
Calculation Example:
Rower Age: 40 | Resting Heart Rate: 60 BPM
Step 1: Calculate Max HR (220 – 40) = 180 BPM.
Step 2: Calculate Heart Rate Reserve (180 – 60) = 120 BPM.
Step 3: UT2 Zone Lower Limit (60% intensity) = (120 * 0.60) + 60 = 132 BPM.
How to Find Your Data
For the most accurate results, measure your Resting Heart Rate immediately upon waking up, before getting out of bed. Your Maximum Heart Rate is best found through a maximal effort test (like a 2k erg test finish), but the standard "220 minus age" formula serves as a solid starting point for most club-level rowers.