Using your heart rate monitor you can find out different levels to train at, in rowing we tend to think about the three main categories UT2, UT1, and AT.
UT2 = 60%-70% HR
UT1 = 70%-80% HR
AT = 80%-100% HR
UT2 which stands for Utilisation Training 1 is a level at which you could exercise for an hour and although you could say a sentence you are still working hard.
UT1 is the step above UT2 and stands for Utilisation Training 2, this is simply the next gear.
AT or Anaerobic Threshold is the level you would be at when you are doing a race or a ergo test. This would be you going flat out.
Working out Heart Rate Zones
First of all you need to work out your maximum and your resting heart rate.
Both of these are fairly easy to find, you can use the estimation of 220 minus your age as your max HR, however you may prefer to work it out properly and to do this you would simply record your heart rate during a 2km test and see what the max is after.
Resting heart rate is done by taking your heart rate when you are relax and having not exercised recently, the best time would be just when you have woken up. (Bare in mind it can take upto 3 hours for your HR to return to normal after exercise)
- Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate)- this gives the WHR (Working Heart Rate)
- Find the desired % of WHR
- Add the "% of WHR" to your RHR to give final value
For Example
- 180-60=120
- 70% of 120= 84
- 84+ 60= 144bpm
