Rowing Training Bands Calculator

Calculate personalized training zones based on heart rate and 2000m erg performance

Max Heart Rate (bpm) Your maximum heart rate

Resting Heart Rate (bpm) Measure first thing in the morning

2000m Test Result

2000m Pace (per 500m) Your best 2000m average pace

: /500m

Zone	Heart Rate (bpm)	HRR%	Pace (/500m)	% of 2k Power

About Training Zones

UT2 (Aerobic Endurance): Long, steady-state pieces. Builds aerobic base and endurance.
UT1 (Intense Aerobic): Moderate intensity. Improves aerobic capacity and lactate threshold.
AT (Threshold): Hard but sustainable. Pushes lactate threshold higher.
TR (Transport): Very hard intervals. Develops anaerobic capacity.
AN (Max): Maximum effort. Builds peak power and speed.

Sources

Based on the Interactive 2000m Programme by Indoor Sports Services, which is unforutnately no longer available online.

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