Steady State Rowing

By the Watta Team · Updated

Steady State Rowing: Steady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.

What is Steady State Rowing?

Steady state rowing is the backbone of rowing fitness: a consistent, conversational pace held for 20 to 90 minutes to build aerobic capacity, capillary density and rowing efficiency. Competitive rowers spend 60–80% of their total volume here. In zone terms it is UT2 — 55–65% of 2K power at 18–22 spm, heart rate 60–70% of heart-rate reserve, which is Zone 2 on the Karvonen scale. The older pacing rule says 2K split plus 20–25 seconds, and it lands within a few seconds of the same answer: a 7:00 2K gives 2:01.2–2:08.2 from the power band and 2:05.0–2:10.0 from the rule. Heart rate is the better guide when the two disagree, because it reflects the shape you are in today rather than the shape you were in on test day. The discipline is resisting the urge to push: above the aerobic threshold you change energy systems and lose the specific adaptation you came for. Common formats are single distance pieces (5K, 10K, half marathon) and timed pieces of 30, 45 or 60 minutes.

How Watta Uses Steady State Rowing

Watta automatically classifies steady state workouts and shows your aerobic efficiency (average watts per heartbeat) for pieces with heart rate so you can compare it across sessions. The Effort Score algorithm recognizes the sustained duration of steady state through logarithmic scaling in the Work Output component.

Further Reading

Frequently Asked Questions

What is steady state rowing?
Steady state rowing is continuous, moderate-intensity ergometer training performed at a pace you can sustain for 20-90 minutes. It builds aerobic fitness and should make up most of a rower's training volume.
What is UT2 rowing?
UT2 stands for Utilisation Training 2, the lower aerobic training zone, and in everyday use it means the same thing as steady state: 55–65% of 2K power at 18–22 spm, easy enough to hold a conversation, developing aerobic base without accumulating lactate.
How fast should steady state rowing be?
55–65% of your 2K power, or equivalently 2K split plus 20–25 seconds. A 7:00 2K gives 2:01.2–2:08.2; a 7:30 2K gives 2:09.9–2:17.3. Heart rate is the better guide when it disagrees with the split — stay at 60–70% of heart-rate reserve.
What heart rate should steady state rowing be?
60–70% of heart-rate reserve (Karvonen), which for a 190 bpm max and a 50 bpm resting rate is 134–148 bpm — about 71–78% of max HR. You should be able to speak a full sentence.
How long should a steady state rowing workout be?
Sessions typically range from 20 minutes for beginners to 60-90 minutes for experienced rowers. Total weekly volume matters more than any single session.
How often should I do steady state?
Most rowing programs include 3-5 steady state sessions per week. It should make up the majority of your training volume. Even competitive rowers spend most of their time at low intensity.
Is steady state enough to improve my 2K?
Steady state builds the aerobic foundation that supports all higher-intensity work. However, to maximize 2K performance, you also need threshold and VO2 max training. A typical program is 80% steady state, 20% high intensity.

Related Content

UT2 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.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Aerobic ThresholdThe aerobic threshold is the exercise intensity where lactate begins to rise above resting levels, typically around 55-70% of VO2 max in trained rowers.Heart Rate Training ZonesHeart rate training zones divide your heart rate range into intensity bands (typically 5 zones), each targeting different energy systems and physiological adaptations for rowing training.Training VolumeTraining volume is the total amount of work performed in a given period, typically measured in metres rowed, minutes trained, or total sessions per week.UT2 Pace CalculatorHR Zone CalculatorRowing Pace CalculatorSteady State Rowing GuideUT2 Training GuideHeart Rate Training for RowingFor RowersFor Indoor Rowing45-Minute UT2 Session30-Minute Steady State
Free on iPhone

Every erg counts.

Photograph your erg screen after the piece and Watta logs it for you.

Download on the App Store

iPhone, iOS 15.1 or later · no subscription · Android beta

See everything Watta does