Rowing Zone Calculator
Enter your 2K split or total 2K time and get personalized pace targets for all 5 training zones.
Enter your 2K erg split or total 2K time and this calculator gives you personalized pace targets for all 5 rowing training zones: UT2 (easy steady state), UT1 (moderate steady state), AT (threshold), TR (VO2max), and AN (anaerobic sprint). Includes recommended stroke rates for each zone.
Best for: Rowers who want to train in the correct zones but don't know what split to hold for each intensity level.
- ✓Calculates all 5 zones from a single 2K input
- ✓Shows split range and stroke rate for each zone
- ✓Accepts either 2K split or total 2K time
Quick summary
- What it does:
- Calculates 5 rowing training zones from your 2K erg time
- Input:
- 2K split (e.g. 1:55/500m) or total 2K time
- Output:
- Pace targets for UT2, UT1, AT, TR, AN zones
- Price:
- Free, no signup required
Your average pace per 500m from a 2K test. Typically between 01:30 and 02:30.
How training zones work
Rowing training uses 5 physiological zones, each targeting a different energy system. The majority of your training (75-80%) should be in UT2 and UT1, with targeted doses of higher-intensity work.
These zones are calculated from your 2K personal best. As you get faster, your zones shift. Recalculate after every 2K test.
For a deep dive into how each zone works and how to structure a training week, read our complete guide to the 5 rowing training zones.
FAQ
Get zones that adapt automatically
ErgManiac calculates your zones from your personal bests and checks zone adherence after every workout. No manual recalculation needed.
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