YSYamsquad

    Free training guide

    Heart-Rate Zones Guide

    What each heart-rate zone is for, and why most rowers train too hard on easy days. It covers Light Green, Green, Orange and Red, how to find your max safely, and has a zones calculator built in.

    • 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

    What's inside

    1. 1The four zones as a share of your max heart rate, and what each one should feel like.
    2. 2How to find your max first, and what your resting heart rate tells you.
    3. 3The grey zone, drift on long rows, watch or chest strap, and a calculator for your own numbers.

    Example

    Max heart rate 190

    • Light Green: under 114 bpm
    • Green: 114–143 bpm
    • Orange: 143–162 bpm
    • Red: 162–190 bpm
    • Good guides, not gospel. The middle of a range is fine and usually better.

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