How slow should steady state be?

Approximately 20-25 seconds per 500m slower than your 2K pace. If your 2K is 1:45, steady state is around 2:05-2:10. Heart rate should stay at 55-75% of max.

Is steady state better than intervals?

Both are necessary. Steady state builds the aerobic base that supports all other training. Most successful programmes use a polarised approach: 80% steady state, 20% high intensity. Skipping steady state limits long-term development.

How long until I see results from steady state?

Aerobic adaptations take 4-8 weeks to become noticeable in performance tests. However, the mitochondrial and capillary adaptations continue building for months and years. Steady state is a long-term investment.

How slow should steady state be?

Approximately 20-25 seconds per 500m slower than your 2K pace. If your 2K is 1:45, steady state is around 2:05-2:10. Heart rate should stay at 55-75% of max.

Is steady state better than intervals?

Both are necessary. Steady state builds the aerobic base that supports all other training. Most successful programmes use a polarised approach: 80% steady state, 20% high intensity. Skipping steady state limits long-term development.

How long until I see results from steady state?

Aerobic adaptations take 4-8 weeks to become noticeable in performance tests. However, the mitochondrial and capillary adaptations continue building for months and years. Steady state is a long-term investment.

Steady State Rowing Guide

Steady state rowing is the foundation of every serious training programme. Performed at low intensity (UT2), it builds aerobic capacity, improves fat oxidation, and develops efficient rowing technique. This guide explains why steady state works and how to do it properly.

What Is Steady State?

Steady state rowing (also called UT2 or Zone 2 training) is continuous rowing at a comfortable, conversational pace. Heart rate stays at 55-75% of maximum, and the effort should feel easy — you could maintain it for over an hour. It is the single most important training zone for improving rowing performance, yet it is the zone most recreational rowers neglect in favour of harder work.

Why Steady State Works

Steady state training develops your aerobic engine — the system that powers 80%+ of a 2K effort. It increases mitochondrial density, capillary networks, stroke volume, and the body's ability to oxidise fat as fuel. These adaptations take months of consistent work but are permanent and compounding. Elite rowers spend 80% of their total training volume at steady state intensity.

How to Do It Right

Set the erg to a moderate drag factor (115-125). Row at 18-22 spm with a focus on technique: full compression at the catch, strong leg drive, controlled recovery. Your split should be approximately 20-25 seconds slower than your 2K pace. Use a heart rate monitor to stay in the UT2 zone. If your heart rate drifts above 75% of max, slow down. The most common mistake is going too hard — if it feels easy, you are doing it right.

Programming Steady State

Aim for 3-5 steady state sessions per week, each 30-60 minutes. Total weekly steady state volume of 90-180 minutes is a good target for intermediate rowers. Variety helps: alternate between continuous 40-minute pieces and 2 x 20 minute intervals with 2 minutes rest. Pair steady state with 1-2 harder sessions per week for a polarised training approach.

Tips

+Use a heart rate monitor — perceived effort is often unreliable for steady state.
+The effort should genuinely feel easy. If you cannot hold a conversation, slow down.
+Steady state is where you build technique. Focus on one technical cue per session.
+Track your steady state splits in Watta — gradual improvement at the same heart rate shows growing fitness.
+Steady state can be boring. Podcasts, music, or Netflix make it more sustainable.

Frequently Asked Questions

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