Rowing Training Pace Calculator

By the Watta Team · Updated

Enter your 2K time to get target splits for UT2, UT1, AT, TR and AN sessions. A 7:00 2K puts UT2 at 2:01.2–2:08.2 and AT at 1:50.8–1:55.6.

Training Pace Calculator

minsec
2K split: 1:45.0 /500m (302W)
UT2 (Low Aerobic)2:01.2–2:08.2
Easy steady state, conversation pace55–65% of 2K watts · 18–22 spm
UT1 (High Aerobic)1:55.6–2:01.2
Firm steady state, moderate effort65–75% of 2K watts · 22–26 spm
AT (Anaerobic Threshold)1:50.8–1:55.6
Threshold intervals, 10–20 min pieces75–85% of 2K watts · 26–30 spm
TR (Transport)1:46.8–1:50.8
Hard intervals, 3–8 min pieces85–95% of 2K watts · 28–34 spm
AN (Anaerobic)1:41.7–1:46.8
Max effort, sprints under 3 min95–110% of 2K watts · 32–40 spm

Splits are derived from your 2K power using the Concept2 watts formula. The zone percentages are a common coaching convention, not a physiological measurement — a lactate or heart-rate test will place your personal thresholds more precisely.

Rowing this later? Watta logs the real piece from a photo of your PM5 — free on iPhone.

Every training zone off a 7:00 2K

Computed with the same functions as the calculator above, so the two cannot disagree.

Zone% of 2K wattsSplit bandStroke rateUsed for
UT255–65%2:01.2–2:08.218–22 spmEasy steady state, conversation pace
UT165–75%1:55.6–2:01.222–26 spmFirm steady state, moderate effort
AT75–85%1:50.8–1:55.626–30 spmThreshold intervals, 10–20 min pieces
TR85–95%1:46.8–1:50.828–34 spmHard intervals, 3–8 min pieces
AN95–110%1:41.7–1:46.832–40 spmMax effort, sprints under 3 min

Scale the percentages to your own 2K and the bands move with you. The zone percentages are a coaching convention, not a physiological measurement.

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Which app should you use with your Concept2? →

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About This Calculator

The rowing training pace calculator derives split targets for the five standard rowing training zones from your 2K erg time. The zones — UT2 (utilisation training 2), UT1, AT (anaerobic threshold), TR (transport) and AN (anaerobic) — are the intensity bands most rowing programmes prescribe sessions in, because the same split means different things to athletes of different abilities: a 2:05 split could be easy steady state for an elite rower and a flat-out sprint for a beginner. The calculator uses a common coaching convention that expresses each zone as a percentage of 2K power. It is a starting point, not a physiological measurement — a heart-rate or lactate test will place your own thresholds more precisely.

How This Works

Enter your 2K time. The calculator converts it to average watts with the Concept2 formula, takes each zone as a band of that power — UT2 55–65%, UT1 65–75%, AT 75–85%, TR 85–95%, AN 95–110% — and converts those watts back to /500m splits. It also lists typical stroke-rate ranges and session types for each zone.

Formula

Zone watts = 2K watts × zone %; split = 500 × (2.80 / zone watts)^(1/3)

Examples

A rower with a 7:00 2K time (1:45.0 split, ~302W)

UT2: 2:01.2–2:08.2, UT1: 1:55.6–2:01.2, AT: 1:50.8–1:55.6, TR: 1:46.8–1:50.8, AN: 1:41.7–1:46.8

A rower with an 8:00 2K time (2:00.0 split, ~203W)

UT2: 2:18.5–2:26.5, UT1: 2:12.1–2:18.5, AT: 2:06.7–2:12.1, TR: 2:02.1–2:06.7, AN: 1:56.2–2:02.1

An elite rower with a 6:00 2K (1:30.0 split, ~480W)

UT2: 1:43.9–1:49.8, UT1: 1:39.1–1:43.9, AT: 1:35.0–1:39.1, TR: 1:31.6–1:35.0, AN: 1:27.2–1:31.6

Worked examples are generated from the same formulas as the calculator above.

Benchmarks

LevelValue
UT2 (Low Aerobic)55–65% of 2K watts · 18–22 spm
UT1 (High Aerobic)65–75% of 2K watts · 22–26 spm
AT (Anaerobic Threshold)75–85% of 2K watts · 26–30 spm
TR (Transport)85–95% of 2K watts · 28–34 spm
AN (Anaerobic)95–110% of 2K watts · 32–40 spm

More reference tables — 2K, 5K and 500m standards, watts by level, stroke rates and a split-to-watts table — are on the Stats & Benchmarks page.

In the Watta App

Watta logs the average split and rate of every piece you photograph and shows how each attempt compares with your previous and best, so you can see whether sessions are landing in the zone you intended. It does not assign UT2/UT1 labels itself.

Frequently Asked Questions

What percentage of 2K pace should UT2 be?
This calculator uses 55–65% of 2K watts for UT2, which works out at roughly 15–25 seconds per 500m slower than 2K split. For a 7:00 2K (1:45.0 split), UT2 pace is 2:01.2–2:08.2. It should feel comfortable enough to hold a conversation.
How often should I re-test to update my training paces?
Re-test every 6–8 weeks, or at the end of each training block. Your zones shift as fitness improves, and outdated zones mean training too easy or too hard for the adaptation you want.
Can I use a 5K time instead of 2K to calculate zones?
This calculator is built on the 2K because it is the most widely used reference. If you only have a 5K, use the 2K predictor first to estimate your 2K time, then enter that here — bearing in mind that a predicted 2K adds a little uncertainty to every zone.
What is the most important training zone for improving 2K time?
UT2 (Zone 2) usually forms the bulk of a rowing programme — 60–80% of volume — because it builds the aerobic base everything else sits on. AT and TR sessions are where race-specific fitness develops. A balanced programme uses all five zones in proportion.

Related Content

2K Time PredictorHR Zone CalculatorVO2max EstimatorUT2 Pace CalculatorUT2 TrainingUT2 training is low-intensity aerobic rowing at 55–65% of 2K power — heart rate 60–70% of heart-rate reserve, 18–22 spm — and it forms the foundation of a rower's endurance fitness.Anaerobic ThresholdThe anaerobic threshold (AT2 or LT2) is the exercise intensity above which lactate accumulates faster than the body can clear it, marking the upper limit of sustainable effort.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).UT2 Training GuideHeart Rate Training for RowingConcept2 2K Training Plan

Which Rowing App Should You Use?

Best Rowing Apps for Concept2Watta, ErgData, the Concept2 Logbook and Strava compared for logging, rankings and analytics.Best Rowing Apps 2026Every rowing app worth using, sorted by what you actually want from it.Concept2 Logbook AlternativesWhat the official logbook records, what it misses, and whether to run both.ErgData AlternativeLog your erg from a photo of the PM5 — no Bluetooth pairing needed.
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