Continuous low-intensity work for aerobic volume. The objective is controlled time in the band, not chasing the fastest average split.
Continuous moderate-intensity work with a smaller margin for drift. Duration and previous evidence matter materially to the viable pace.
Continuous hard work near threshold. Accurate personal evidence and sensible judgement become increasingly important at this intensity.
THE WIDER ROWING SYSTEM
What about TR and AN?
They are established rowing training labels, but they are not simply two more continuous zones to add to this session builder.
Hard work above AT, normally structured as short intervals with explicit recovery.
Very short, near-maximal efforts requiring a different prescription and recovery model.
Rowing Zones currently focuses on continuous UT2, UT1 and AT work. Supporting TR or AN properly would require repetitions, recoveries and a separate interval-forecasting model.
THE CALCULATION
Why heart-rate reserve?
Maximum-heart-rate percentages ignore the difference between an athlete's resting and maximum values. Heart-rate reserve retains that personal range.
resting HR + (maximum HR − resting HR) × zone %Example: resting 55, maximum 185 → UT2 approximately 127–142 bpmThe definitions are explicit on purpose.
Coaches and national systems do not all use identical labels or boundaries. These are the defaults used by Rowing Zones: visible, consistent and applied to every forecast. They are training references, not medical thresholds.
Turn the band into a session.
Rowing Zones uses your Concept2 evidence to make the pace practical.
Start rowing free