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About this tool
UT2, UT1, AT, TR and AN rowing bands in bpm with the stroke rate and 500 m split for each, from your 2 km test pace.
Rowing programmes do not use the generic five-zone model; they use named bands — UT2, UT1, AT, TR and AN — and this calculator turns your age or measured maximum heart rate into those bands in beats per minute, then attaches the stroke rate window and the 500 m split that belongs with each one. Split guidance comes from the standard coaching offsets against 2 km test pace: UT2 about 20–24 seconds slower per 500 m, UT1 12–16 slower, AT 8–10, TR 4–6, and AN at or inside 2 km pace. It suits erg training and on-water sessions where you need heart rate, rate and split to line up.
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Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
UT2, UT1, AT, TR and AN rather than a generic Zone 1 to Zone 5 table borrowed from running.
Each band shows the stroke rate window and the 500 m split it should be rowed at.
Switch to heart rate reserve so a low resting heart rate is reflected in every band.
UT2 steady state sits at roughly 60–70% of maximum heart rate. For a 30-year-old with a Tanaka maximum of 187 bpm that is about 112–131 bpm, rowed at 18–20 strokes per minute.
About 20 to 24 seconds slower per 500 m for UT2. From a 1:50 2 km split that puts steady state at 2:10 to 2:14 per 500 m, UT1 at 2:02 to 2:06, anaerobic threshold at 1:58 to 2:00 and transportation work at 1:54 to 1:56.
UT2 and UT1 are utilisation bands — extensive and intensive aerobic work. AT is anaerobic threshold, the tipping point where lactate starts to accumulate. TR is transportation, meaning oxygen transport or VO2 max work near race pace. AN is anaerobic, the sprint and lactate tolerance band.
Rowing is seated and cycles a large muscle mass through a fixed range, so maximum heart rate on an erg often reads a few beats below a running maximum for the same person, and heart rate also lags the effort at high rates. Judge short, hard pieces by split and stroke rate, and use heart rate for the steady bands. This is general training information, not medical advice.