Rowing Pace Zones Explained: The 6-Zone System for Erg Training
Every effective training plan is built on pace zones. Zones tell you how hard to pull in each session — and more importantly, how easy to keep the easy days. Here's the six-zone system used in structured rowing training.
The six rowing pace zones
Pace zones are expressed as offsets from your benchmark split (usually your 2k pace). Each zone targets a different physiological adaptation.
| Zone | Name | Offset from 2k | Heart rate | Purpose |
|---|---|---|---|---|
| UT2 | Utilisation Training 2 | +20–26 sec/500m | 55–70% max | Aerobic base, fat oxidation |
| UT1 | Utilisation Training 1 | +14–18 sec/500m | 70–80% max | Aerobic development |
| AT | Aerobic Threshold | +8–12 sec/500m | 80–85% max | Lactate threshold |
| TR | Transportation | +4–7 sec/500m | 85–90% max | VO₂max development |
| AN | Anaerobic | +1–3 sec/500m | 90–95% max | Anaerobic capacity |
| Max | Maximum | 0 to -1 sec/500m | 95–100% max | Maximum power |
Example: If your 2k split is 1:50/500m, your UT2 zone is roughly 2:10–2:16/500m, and your AT zone is around 1:58–2:02/500m.
What each zone does
UT2 — The base builder
This is where most of your training should happen. UT2 develops mitochondrial density, capillary networks, and cardiac stroke volume. It should feel genuinely easy — conversational pace.
Most athletes underestimate how slow UT2 should be. If you can't comfortably talk in full sentences, you're working too hard.
UT1 — Moderate aerobic
Slightly harder than UT2, this zone develops aerobic capacity with a moderate lactate response. It's useful for longer tempo rows and steady-state work during the build phase.
AT — Threshold work
Training at your aerobic threshold teaches your body to clear lactate at higher power outputs. This is the zone for classic threshold intervals: 3–4 × 10–15 minutes with structured rest.
This zone is where most competitive performance gains come from — but only if the aerobic base supports it.
TR — Transport zone
High-intensity intervals in this zone develop VO₂max. Typical sessions: 5–8 × 3–5 minutes. Heart rate should approach maximum by the end of each rep.
AN — Anaerobic
Short, near-maximum efforts that develop anaerobic capacity and power. Used sparingly in the Specific and Sharpen phases. Think 8 × 500m with full recovery.
Max — Peak power
Race pace or faster. Reserved for race rehearsals, time trials, and the final weeks of a training cycle. Rows here are short and infrequent.
Intensity distribution: the 80/20 rule
Studies of how successful endurance athletes train show a consistent pattern: most training (roughly 75–80%) is easy, a smaller share is hard, and relatively little sits in between. In this guide, UT2 and UT1 count as low intensity, AT as moderate, and TR, AN and Max as high.
This is often called the "polarised" model. Seiler & Kjerland (2006) found it in well-trained junior cross-country skiers (about 75% easy, 15–20% hard) and note that it matches observational studies of elite athletes in other sports. It describes how successful athletes train rather than proving it beats every alternative. The easy days build the foundation; the hard days provide the stimulus.
The mix shifts through a plan. ErgBuddy's Foundation weeks aim for about 85% easy work and its Sharpen weeks for about two-thirds; before you start a plan, the Program tab shows the split by session type.
Calculating your zones
You need one thing: a recent benchmark test. A 2k time trial is the standard, though a 6k test or 60-minute test works too.
From your 2k split:
- UT2 = 2k split + 20–26 seconds
- UT1 = 2k split + 14–18 seconds
- AT = 2k split + 8–12 seconds
- TR = 2k split + 4–7 seconds
- AN = 2k split + 1–3 seconds
- Max = 2k split or faster
ErgBuddy works these out automatically from your Anchor (the benchmark that sets your zones) and shows them on the Zones screen. The zones don't change with your training phase; if your goal is a 6K and you've logged one, the offsets are added to your 6K split instead of your 2K.
Common zone mistakes
Training in the "grey zone." Spending most of your time at moderate intensity (between UT1 and AT) is the most common error. These sessions are too hard to recover from easily but too easy to trigger significant adaptation.
Not testing regularly. Zones drift as fitness changes. Re-test every 4–8 weeks to keep your zones accurate.
Ignoring stroke rate. Zone training works best at controlled stroke rates. As a general guide: UT2 at 18–22 spm, UT1 at 22–26, AT at 26–30, TR at 28–32 and AN at 32 and above.
Why zones matter
Without zones, most rowers default to the same medium effort every session. Zones break that pattern by giving every workout a clear purpose. Easy days get easier. Hard days get harder. And performance improves faster.
Try ErgBuddy free to see your personalised pace zones calculated from your benchmark results.