The five-band rowing model
British Rowing and Concept2 use five bands of maximum heart rate: UT2 (55–70%), UT1 (70–80%), AT (80–85%), TR (85–95%) and AN (above 95%). UT2 is conversational aerobic base work. UT1 is upper-aerobic endurance, AT lactate threshold, TR VO₂max, and AN starts and sprints.
Relating zones to your 2k split
UT2 sits about 20–30 seconds per 500 m slower than 2k pace, AT about 8–12 seconds slower, and TR near 2k pace. Use heart rate and split together. Heat or fatigue in one shows up in the other.
How to distribute training
Elite programs put most time in UT2 and UT1, with AT, TR and AN in small doses. Heart rate lags effort by 1–3 minutes, so judge short intervals by split and rating.
Worked example
For a rower with a maximum heart rate of 190 bpm:
| UT2, Aerobic base (55–70%) | 105–133 bpm |
| UT1, Upper aerobic (70–80%) | 133–152 bpm |
| AT, Threshold (80–85%) | 152–162 bpm |
| TR, Transport / VO₂max (85–95%) | 162–181 bpm |
| AN, Anaerobic (>95%) | ≥ 181 bpm |
The AT band is only about 10 bpm wide. Threshold work needs precise pacing.
Frequently asked questions
What does UT2 mean in rowing?
UT2 (Utilization 2) is the lowest rowing band, 55–70% of maximum heart rate. It is steady, conversational aerobic work and most of rowing volume. At 190 bpm maximum, UT2 is 105–133 bpm.
How do rowing heart-rate zones relate to my 2k split?
UT2 sits about 20–30 seconds per 500 m slower than 2k pace, AT around 8–12 seconds slower, and TR near 2k pace. Together they give two independent checks on intensity.
How much of my rowing should be UT2?
Most of it. Elite rowing programs spend the bulk of training time in UT2 and UT1, with AT, TR and AN in small doses. That builds the aerobic base 2,000 m racing rewards.
Why is the AT band so narrow?
The AT band spans 80–85% of maximum heart rate, about 10 bpm at a 190 bpm maximum. Lactate threshold is a sharp turning point, so small pacing errors drop you below it or push you into TR.
Should I set rowing zones from heart rate or pace?
Use both. Heart rate anchors steady UT2 and UT1 work. Pace and stroke rating are more reliable for short TR and AN intervals, where heart rate lags.
Sources
- British Rowing, Training Program & Intensity Bands. The UT2 → AN five-band intensity model and its %HRmax / lactate guidelines.
- Concept2, Training Guide. Heart-rate training bands (UT2, UT1, AT, TR, AN) and their relationship to 2k split.
- Jan Olbrecht, The Science of Winning. Aerobic/anaerobic capacity and power physiology underpinning the rowing and swim band models.