By sport
Rowing Training Zones
The Concept2 / British Rowing UT2–AN five-band model, anchored to 2k split and heart rate. Long aerobic UT2 is the bedrock.
Max Heart Rate Calculator
Your maximum heart rate is the highest your heart can beat in all-out effort. Age formulas estimate it: Tanaka gives 208 − 0.7 × age; the classic 220 − age tends to run high. At age 35 that is roughly 184 and 185 bpm, but the real value varies by ±10–12 bpm, so test it to be sure.
Heart Rate Zone Calculator
Your heart-rate zones are percentages of your maximum heart rate: Zone 1 is 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90% and Zone 5 90–100%. At a max of 185 bpm, Zone 2, the key aerobic-base zone, runs about 111–130 bpm. Spend most easy training in Zones 1–2.
Karvonen Heart Rate Reserve Calculator
The Karvonen formula sets zones from your heart-rate reserve: maximum minus resting heart rate. Target = intensity% × (HRmax − RHR) + RHR. With a max of 185 and resting of 50 bpm (reserve 135), 70% gives 0.70 × 135 + 50 ≈ 145 bpm. Because it uses your resting heart rate, it personalises zones to your fitness.
Rowing Heart Rate Zones (UT2–AN)
Rowing uses a five-band heart-rate model: UT2 is 55–70% of maximum, UT1 70–80%, AT 80–85%, TR 85–95% and AN above 95%. At a maximum of 190 bpm, UT2, the aerobic bedrock, runs about 105–133 bpm and threshold AT 152–162 bpm. Most volume should be steady UT2.