Choose the work
Select UT2, UT1 or AT, then set rowing time or distance and stroke rate.
INDOOR ROWING · PERSONALISED TO YOU
Hold the right training zone. Not somebody else's pace.
Choose UT2, UT1 or AT and get a practical pace and heart-rate guide for today. Comparable, well-executed rows improve future pace and power recommendations for the machine you used.
- Free pilot
- Starts with two HR numbers
- Training rows never move your zone boundaries
PREPARED SESSIONUT2
CONTINUOUS ROW60:00
STROKE RATE19 spm
YOUR HR BAND132–142 bpm
PACE PLAN
0–30 min2:14.2/500 m
30–60 min2:16.0/500 m
Illustrative plan · the pace recommendation learns from comparable session evidence
Prepare a practical pace plan
Execute against a staged HR reference
Improve with every qualifying row
THE EVERYDAY EVIDENCE LOOP
A practical guide that becomes yours.
Generic pace tables cannot see your cardiac drift. Rowing Zones uses what actually happened in comparable, qualifying sessions.
Follow the reference
Take the pace blocks and the five-minute or 1 km HR guide to your selected machine.
Import the result
Choose a Concept2 result or upload a SmartRow CSV. Clean evidence can refine the next plan for that machine.
SIMPLE TODAY · DEEPER WHEN YOU NEED IT
Start rowing now. Take the method as far as you choose.
The quickest route needs a zone, time or distance, and stroke rate. The deeper tools stay ready when you want more individual control or have independently measured physiology.
Prepare today's row
Get an executable pace and heart-rate guide, then let qualifying rows improve how future sessions are paced.
Keep the boundary source clear
HRR provides transparent starting bands. Normal training rows improve prescriptions, but do not infer a physiological transition.
Bring professional evidence
Add measured physiology results or manually defined zones through advanced controls when that evidence exists.
TRAIN WITH PEOPLE, NOT A LEADERBOARD
Your rowing community, with the right things kept private.
Join your club, connect with crewmates and compare momentum,not raw watts or pace. If you work with a coach, you decide who can see your detailed session analysis.
Join the pilotClub & crewProgress compared fairly
MomentumCoach accessRead-only and revocable
You control itREADY FOR THE NEXT ROW?
Stop guessing the split.
Bring your heart rate and your Concept2 or SmartRow history. Rowing Zones will do the useful arithmetic.
Start rowing free