YSYamsquad

    Free training tool

    Grey-Zone Check

    Check whether your easy sessions are actually easy, by heart rate if you wear a strap or by your 2k split if you don't. Most rowers I see drift too hard on easy days and end up in the grey zone: too hard to recover from, too easy to make you faster.

    • Free, always
    • One signup opens every free tool and guide
    • The same thing I use with my own athletes
    • Emailed to you so you can open it on your phone at the erg

    How it works

    1. 1Put in your average heart rate from an easy session and your max, or your 2k time and the split you held.
    2. 2I compare it with Green: 60–75% of your max heart rate, or your 2k split plus 20 to 30 seconds.
    3. 3You find out if it was Light Green, Green, at risk of the grey zone or in it, and what to change next time.

    Example

    A 7:00 2k (1:45 split) and an easy row at 1:58

    • Green for you is 2:05–2:15
    • 1:58 is 7 seconds quicker than Green
    • At risk of the grey zone. Slow down next time, you'll get the same benefit

    Already an athlete? Sign in and it's open straight away.