Rowing training zones calculator
Enter your best 2K erg time. The calculator converts it to average watts and gives a watts range and a split range for each of the five training zones rowing programmes use: UT2, UT1, AT, TR and AN.
2K average split 1:52.5 = 246 W
| Zone | % of 2K watts | Watts | Split /500 m |
|---|---|---|---|
UT2 Utilization 2 (easy aerobic) | 45–60% | 111–147 | 2:13.4–2:26.8 |
UT1 Utilization 1 (hard aerobic) | 60–70% | 147–172 | 2:06.7–2:13.4 |
AT Anaerobic threshold | 70–80% | 172–197 | 2:01.2–2:06.7 |
TR Transport (race-pace work) | 80–105% | 197–258 | 1:50.7–2:01.2 |
AN Anaerobic (sprints) | 105–115% | 258–283 | 1:47.4–1:50.7 |
How the zones are calculated
- Your 2K time divided by four is your average 500 m split.
- That split converts to watts with Concept2's formula,
watts = 2.80 / pace³(pace in seconds per meter), from its watts calculator. - Each zone is a percentage band of those watts, converted back to a split with the same formula.
The percentage bands are a coaching convention, not a Concept2 standard, and coaches draw the lines a little differently. Treat them as a starting point and adjust with heart rate and how the session feels.
What each zone is for
| Zone | % of 2K watts | Typical use |
|---|---|---|
| UT2 — Utilization 2 (easy aerobic) | 45–60% | Long steady pieces, 30-90 minutes. Most of your weekly volume. |
| UT1 — Utilization 1 (hard aerobic) | 60–70% | Steady pieces of 20-40 minutes. Conversational pace is gone. |
| AT — Anaerobic threshold | 70–80% | Threshold intervals such as 3-4 x 8 minutes with short rest. |
| TR — Transport (race-pace work) | 80–105% | 2K-pace intervals such as 6-8 x 500 m or 4 x 1,000 m. |
| AN — Anaerobic (sprints) | 105–115% | Short, very hard efforts of 250 m or less with full recovery. |
Related
- Erg pace calculator: convert any split to watts and calories.
- Erg benchmarks: what's a good 2K for your age and level.
- How to improve your 2K erg time: putting the zones into a weekly plan.
Frequently asked questions
›What is UT2 pace on the erg?
UT2 is easy aerobic work, usually set at about 45–60% of your 2K average watts. For a 7:30 2K (about 246 W) that is roughly 111–147 W, or a split of about 2:13 to 2:27. You should be able to hold a conversation.
›Why are zones based on watts instead of split?
Power is proportional to the cube of speed, so a percentage of your split does not mean much. A percentage of your 2K watts does, which is why the zones are set in watts and then converted back to splits with Concept2's formula.
›How much training should be in each zone?
Most rowing programmes put the large majority of weekly volume in UT2 and UT1, with a smaller share of AT, TR and AN work. Exact splits vary by coach, season and athlete.
›What if I don't have a recent 2K?
Use your best recent time, or estimate from a 5K or 30-minute test and retest after a few weeks. Zones from an old or guessed 2K will be off, usually too hard.