Heart Rate Training for Rowing

Why Train by Heart Rate?

Heart rate is an objective measure of physiological stress. Unlike split time, which varies with fatigue, hydration, and motivation, heart rate tells you exactly how hard your body is working. Training by heart rate prevents the two most common mistakes: going too hard on easy days and too easy on hard days. It ensures each session delivers the intended training stimulus.

Rowing Heart Rate Zones

Rowing uses five primary training zones: UT2 (55-75% max HR) for aerobic base, UT1 (75-85% max HR) for threshold development, AT (85-90% max HR) for anaerobic threshold, TR (90-95% max HR) for VO2 max, and AN (95-100% max HR) for anaerobic capacity. Most training should occur in UT2 and UT1, with targeted work in higher zones 1-2 times per week.

Calculating Your Zones

The Karvonen method uses heart rate reserve (HRR): Target HR = resting HR + (% × (max HR - resting HR)). For example, if max HR is 190 and resting HR is 50, your HRR is 140. UT2 zone: 50 + (0.55 × 140) to 50 + (0.75 × 140) = 127-155 bpm. Use a max HR test or the formula 220 - age as an estimate (though the formula can be inaccurate by 10-15 bpm for individuals).

Practical Application

Wear a chest strap HR monitor during all erg sessions. Set heart rate alerts on your watch for your target zone boundaries. During steady state, if HR drifts above UT2, slow down. During intervals, use HR recovery between repeats to gauge readiness — when HR drops below 130 bpm, start the next interval. Log all sessions with HR data in Watta for the most accurate Effort Score.

Tips

• +A chest strap is significantly more accurate than a wrist-based sensor during rowing.
• +Max HR from rowing is typically 5-10 bpm lower than from running due to the seated position.
• +Do not chase the same HR zones from running — calculate rowing-specific zones.
• +Resting HR should be measured first thing in the morning before getting out of bed.
• +Watta uses your HR data to calculate the Cardiac Load component of your Effort Score — always log HR when available.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.