Erg training zones from your 2k
UT2 is about 18–26 seconds a 500 slower than your 2k split, at rate 18–20. For a 7:00 2k (1:45.0), that's 2:03.0–2:11.0. Most of your winter metres belong there.
Your zones
These are rules of thumb: the offsets are from the 2k split, the form most erg programmes use. Rowing clubs differ by a few seconds either way, and the lower zones are set by feel and heart rate as much as pace.
What each zone is for
| Zone | Offset from 2k split | Feels like |
|---|---|---|
| UT2 (steady state) | +18–26 s | Conversational. You could talk in sentences; this is the bulk of the winter. |
| UT1 (hard steady) | +12–17 s | Short sentences. Strong but sustainable for 20–40 minutes. |
| AT (anaerobic threshold) | +7–11 s | A few words. The 4 × 2,000 m and 3 × 3,000 m zone. |
| TR (transport) | +3–6 s | Hard. 4 × 1,000 m and 6 × 750 m pieces. |
| AN (anaerobic) | -3 to +2 s | 2k pace and quicker. Short reps with long rests. |
Example: a 7:00 2k
| Zone | Split | Rate | Watts |
|---|---|---|---|
| UT2 | 2:03.0–2:11.0 | 18–20 | 156–188 |
| UT1 | 1:57.0–2:02.0 | 20–24 | 193–219 |
| AT | 1:52.0–1:56.0 | 24–28 | 224–249 |
| TR | 1:48.0–1:51.0 | 28–32 | 256–278 |
| AN | 1:42.0–1:47.0 | 30+ | 286–330 |
Row them with a crew
BLADES has the pieces these zones are made for: 30 minutes at rate 20, 4 × 1,000 m, 5k and 6k. Your PM5 drives the boat, so hold the rate and the split and the crew stays with you.
Row it on BLADESNext: pace your 2k, an eight-week winter plan, workouts for ex-college rowers.
BLADES isn’t affiliated with Concept2. Paces and zones are rules of thumb; train to how you recover, and check with a doctor before hard training if you’re unsure.