Understanding the 5 Rowing Training Zones (UT2, UT1, AT, TR, AN)
If you want to get faster on the erg, understanding training zones is essential. Without them, most people default to the same moderate-hard pace every session, which is one of the least effective ways to train.
Here are the five zones, what each one does, and how to use them.
Zone 1: UT2 (Utilization 2) - Easy Aerobic
Purpose: Build your aerobic base and recovery capacity.
Pace: About 20-25 seconds slower than your 2000m PR pace.
Heart rate: 55-70% of max heart rate, or roughly 130-150 BPM for most people.
Stroke rate: 18-22 strokes per minute.
What it feels like: Conversational. You can talk in full sentences. It feels almost too easy, and that is the point.
Why it matters: UT2 builds your aerobic engine. Better fat burning, more efficient heart, greater capillary density. This is the foundation of rowing fitness.
Target allocation: 60-70% of your total training time.
Zone 2: UT1 (Utilization 1) - Moderate Aerobic
Purpose: Push the upper end of your aerobic capacity.
Pace: About 14-18 seconds slower than your 2000m PR pace.
Heart rate: 70-80% of max, roughly 150-165 BPM.
Stroke rate: 22-26 strokes per minute.
What it feels like: Steady and purposeful. Short sentences only. Sustainable for 30-60 minutes.
Why it matters: UT1 improves lactate clearance and pushes your aerobic threshold higher.
Target allocation: 15-20% of your total training time.
Zone 3: AT (Anaerobic Threshold) - Hard
Purpose: Train at the boundary between aerobic and anaerobic energy systems.
Pace: About 8-12 seconds slower than your 2000m PR pace.
Heart rate: 80-85% of max, roughly 165-175 BPM.
Stroke rate: 26-30 strokes per minute.
What it feels like: Hard. A few words between breaths. Sustainable for 20-30 minutes at most.
Why it matters: AT work raises the pace at which lactate accumulates faster than it clears. This directly translates to faster race paces.
Target allocation: 10-15% of your total training time.
Zone 4: TR (Transport) - Very Hard
Purpose: Build high-end aerobic power and lactate tolerance.
Pace: About 3-6 seconds slower than your 2000m PR pace.
Heart rate: 85-95% of max, roughly 175-185 BPM.
Stroke rate: 28-34 strokes per minute.
What it feels like: Painful. You cannot talk. Only 8-15 minutes total work, broken into intervals.
Why it matters: Develops your ability to sustain near-maximal output. Think 1000m repeats or 4x5 minute pieces.
Target allocation: 3-5% of your total training time.
Zone 5: AN (Anaerobic) - Maximum Effort
Purpose: Develop raw power and peak speed.
Pace: At or faster than your 2000m PR pace.
Heart rate: 95-100% of max.
Stroke rate: 32-40 strokes per minute.
What it feels like: All-out. You are done after 1-3 minutes.
Why it matters: Trains your body's ability to produce energy without oxygen. Important for race starts and finishing sprints.
Target allocation: 1-3% of your total training time.
How to Calculate Your Zone Paces
You need one number: your 2000m PR pace. If you have not tested recently, do an all-out 2000m time trial. For example, if your 2K split is 1:50.0:
| Zone | Offset from 2K pace | Target split | | --- | --- | --- | | UT2 | +20-25s | 2:10 - 2:15 | | UT1 | +14-18s | 2:04 - 2:08 | | AT | +8-12s | 1:58 - 2:02 | | TR | +3-6s | 1:53 - 1:56 | | AN | 0s or faster | 1:50 or faster |
Use the ErgManiac Zone Calculator to get your exact target paces based on your 2000m time.
Structuring Your Training Week
A balanced week for an intermediate rower: three UT2 steady state sessions (40-60 min), one UT1 session, one AT interval session, one TR interval session, and one rest day. Four of seven days should be easy. That is how effective programs are built.
Track Your Zones in ErgManiac
ErgManiac automatically classifies each workout by zone based on your pace and heart rate. Check your zone distribution chart weekly. If UT2 is below 50%, you are rowing too hard on easy days.
