ROWING ZONESSign in

HOW ROWING ZONES WORKS

Your next pace plan starts with what your heart did last time.

Rowing Zones is an evidence loop for continuous erg training. It prepares a practical session, helps you execute it and uses the result to improve the next recommendation.

01

Prepare

Choose UT2, UT1 or AT, then set the duration and stroke rate. The optimiser evaluates a constant pace and useful equal-duration pace blocks against your complete heart-rate band.

02

Execute

Take the pace boundaries and five-minute HR reference to your PM5. Pace is a starting instruction; heart rate remains the physiological guardrail when the forecast and the day disagree.

03

Learn

Record with ErgData, which synchronises the result to your Concept2 Logbook, then choose the completed row here. Qualifying FIT data teaches the model how quickly your heart rate settles, how it responds to power and how cardiac drift develops over time.

THE INPUTS

What the model actually uses

  • Your rowing heart-rate profileResting HR, maximum rowing HR and the source of that maximum.
  • Comparable Concept2 sessionsPower, pace, stroke rate, heart rate, duration and five-minute behaviour.
  • Execution qualityOnly sufficiently clean sessions should materially influence later forecasts.
  • Forecast uncertaintyLimited or dissimilar evidence is shown as lower confidence rather than disguised as certainty.

TRAINING PACE VS TEST PACE

A prepared pace is not a race prediction.

This matters most at AT. Rowing Zones forecasts the pace most likely to keep your heart-rate response inside the AT band for the complete continuous session. It is not predicting your fastest 20-minute or 5,000 m performance; a test may be faster and take heart rate above AT.

FROM ERG TO EVIDENCE

Three steps. No file handling required.

  1. 1
    Record in ErgDataConnect your phone to the PM5 and complete the prepared session.
  2. 2
    Sync to LogbookErgData sends the result to your Concept2 Online Logbook.
  3. 3
    Choose the resultRowing Zones attaches it to the session and runs the FIT analysis.

IMPORTANT DISTINCTION

It is not a generic training plan.

Rowing Zones does not decide how often you should train or replace a coach. It solves a narrower problem: when you have chosen a continuous UT2, UT1 or AT session, what pace structure is most likely to keep the work inside the intended zone?

Understand UT2, UT1 and ATCalculate your rowing HR bands

Give the model its first piece of evidence.

The pilot is free. Connect Concept2 only when you are ready.

Start rowing free