Heart Rate Training Zones

What is Heart Rate Training Zones?

Heart rate zones provide a structured framework for training intensity. The most common 5-zone model for rowing: Zone 1 (50-60% max HR) — active recovery, very easy; Zone 2 (60-70% max HR) — aerobic base / UT2, the foundation of rowing training; Zone 3 (70-80% max HR) — tempo / UT1, moderate intensity; Zone 4 (80-90% max HR) — threshold / anaerobic threshold, hard; Zone 5 (90-100% max HR) — VO2max / maximum effort, very hard. Zone 2 is where rowers should spend most of their training time (60-80% of volume). The "talk test" is a simple proxy: Zone 2 = can hold a conversation, Zone 4 = can only manage short phrases, Zone 5 = cannot speak. Heart rate zones can be set by percentage of max HR (220-age is inaccurate; use a max HR test), by heart rate reserve (Karvonen method, more accurate), or by lactate testing (most accurate, requires lab). Individual zones vary significantly — two rowers of the same age can have very different max heart rates and zone boundaries.

How Watta Uses Heart Rate Training Zones

Further Reading

• Concept2 Training Resources — Official training guides and workout plans from Concept2.
• Concept2 RowErg Specifications — Technical specifications and performance monitor details.
• World Rowing — The international governing body for the sport of rowing.