Heart Rate Zones (Rowing)
What is Heart Rate Zones (Rowing)?
Heart rate zones divide your cardiovascular effort into five bands, each targeting different physiological adaptations. In rowing, the most accurate method uses Heart Rate Reserve (Karvonen method): Zone % = (MaxHR - RestingHR) × target% + RestingHR. Zone 1 (Recovery, <60%): Active recovery, very easy. Zone 2 (Aerobic, 60-70%): UT2 base building. Zone 3 (Tempo, 70-80%): UT1, moderate aerobic work. Zone 4 (Threshold, 80-90%): Anaerobic threshold, race preparation. Zone 5 (Max, 90%+): VO2 max, race intensity. Most rowing training should occur in Zones 1-2, with strategic doses of Zone 4-5 work. Heart rate monitoring provides objective intensity data that split time alone cannot — the same split at different HR levels tells very different physiological stories.
How Watta Uses Heart Rate Zones (Rowing)
Watta calculates personalized five-zone heart rate bands using the Karvonen method based on your resting and max heart rate. Every workout shows time in each zone, and the Cardiac Load component (40% of Effort Score) uses HR Reserve intensity with non-linear scaling to accurately reflect physiological strain.
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.
Frequently Asked Questions
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