All Workouts · Rowing Machine (Erg) On the Water Endurance · UT2

UT2 Steady State Rowing Workout (2×20 min & 3×15 min)

The foundation of rowing endurance. Low-rate aerobic pieces at 18–20 strokes per minute (3.0 to 3.33 seconds per stroke) for the rowing machine or on the water.

Volume
40 – 45 min
Target Rate
18 – 20 SPM
Sec / Stroke
3.33s – 3.00s
Training Zone
UT2 Aerobic
Download 3-Tab Excel Workbook (.xlsx) CSV (.csv)
Pre-Session Preparation (8 – 10 min) Complete before starting Segment 1

8-Minute Technical Suspension & Sequence Warm-Up

3 min arms & body rock-over progression, 3 min feet-out (unstrapped on the erg or square blades on the water) at 18 SPM, and 2 min settling onto target UT2 split and 3.00s–3.33s cycle time.

Min 0:00 – 3:00

Sequence & Body Preparation

Establish clean handle height on the draw and relaxed shoulders before full leg compression.

Min 3:00 – 6:00

Feet-Out / Square-Blade Drill

Row with straps loose on the erg (or alternating square-blade tens on the water) at 18 SPM to connect the lats at the finish.

Min 6:00 – 8:00

Settle to UT2 Split

Lock onto 18–20 SPM at 55–65% of 2k watts (~2k split + 18–22s).

Session Structure

Segment-by-Segment Rate & Pacing Prescription

SegmentDuration / DistTarget SPMSec / StrokeErg Target (vs 2k)Coaching / On-Water Focus
Piece 1 · Rhythm & Length15 min (or 20 min)18 SPM3.33s2k + 18–22sEstablish consistent 3.33s stroke cycle; suspension from the footstretcher
Active Rest 12 minPaddle—Light paddleHydrate, shake out grip tension, check heart rate (<75% max HR)
Piece 2 · Split Consistency15 min (or 20 min)19–20 SPM3.16s–3.00s2k + 17–20sHold exact 3.0s rhythm at 20 SPM; zero split drift from first 5m to last 5m
Active Rest 2 (if doing 3×15')2 minPaddle—Light paddleReset posture and front-end catch timing
Piece 3 · Alternating 5-Min Steps15 min18 / 20 / 18 SPM3.33s / 3.00s2k + 18s5 min @ 18, 5 min @ 20, 5 min @ 18 SPM—hold identical distance per stroke
Rowing Machine (Erg)

How to row it on the Ergometer

  • Target 55–65% of your 2000m watts (roughly 2k split + 18 to 22 seconds) and a heart rate in the conversational UT2 band (65–75% of max HR, or 1.5–2.0 mmol/L blood lactate).
  • At 20 SPM, every stroke cycle is exactly 3.00 seconds (~0.85s drive, ~2.15s recovery). If your rate creeps up to 22 SPM, you are cutting your recovery time by nearly 0.3 seconds per stroke.
  • Coaches walking a line of 12 ergs use Strokes Per Minute in Continuous Mode to check which athletes are holding a true 18–20 SPM across 3-to-5 stroke averages.
On the Water

How to run it on the Water

  • Long UT2 pieces are where boat run, balance, and blade entry are built. Keep the blades squared early on the final quarter of the slide.
  • Use the iPad Past Rates column in the launch to log readings every 3 minutes—making sure the crew does not slowly drift from 19.0 up to 21.5 SPM as they fatigue.
  • Focus on Distance Per Stroke (typically 11 to 14.5 metres per stroke depending on boat class).

Reference Splits & Boat Run

Target Pacing & Distance Per Stroke by Boat Class & Erg Level

Boat Class / Erg LevelTarget /500m SplitRate BandDistance / Stroke (DPS)3-Stroke Watch Time
Men's Open 8+ (On-Water)1:36 – 1:40 /500m18 – 20 SPM13.0m – 14.4m10.00s – 9.00s
Women's Open 8+ / Men's 4- (On-Water)1:45 – 1:50 /500m18 – 20 SPM11.9m – 13.2m10.00s – 9.00s
Single Scull 1x (On-Water)2:03 – 2:10 /500m18 – 20 SPM10.1m – 11.3m10.00s – 9.00s
Men's Heavyweight Erg (6:00–6:20 2k)1:50 – 1:56 /500m18 – 20 SPM11.3m – 12.6m10.00s – 9.00s
Women's Open / Lwt Men's Erg (6:50–7:20 2k)2:04 – 2:12 /500m18 – 20 SPM9.9m – 11.2m10.00s – 9.00s

Technical Diagnostics

Common Rhythm Faults & How to Fix Them

Heart rate climbs above 80% max HR

Pulling UT1 Splits in a UT2 Session

Rowers treat steady state as a daily time trial, pulling 2k + 12–14s instead of 2k + 18–22s and accumulating residual fatigue before interval days.

Coaching Call / Fix

“Cap the split at 2k + 18–20s and focus on force curve smoothness and relaxed grip between strokes.”

Rate creeps from 18 up to 21.5 SPM in Piece 3

Shortening the Drive as Legs Fatigue

As slow-twitch muscle fibres tire after 30 minutes, athletes apply less peak force per stroke and unconsciously raise the rate to protect the split.

Coaching Call / Fix

“Lock onto the 3.33s (18 SPM) or 3.00s (20 SPM) cadence and re-engage glutes and quads off the footstretcher.”

Lower-back stiffness after 25 minutes

Opening the Back Too Early at the Catch

Losing core bracing at the front end causes the lumbar spine to take the initial load before the knees press down.

Coaching Call / Fix

“Hang from the lats with a fixed forward hip angle for the first half of the leg drive.”

The Backbone of Every Rowing Program

National team, university, and club rowers alike spend 70% to 80% of their weekly training volume in UT2 Steady State (Utilization Training 2) at 18 to 20 strokes per minute.

Physiologically, sustained aerobic work at 65–75% of maximum heart rate (1.5–2.0 mmol/L lactate) builds capillary density, mitochondrial volume in slow-twitch and intermediate muscle fibres, and stroke volume in the heart—all without spiking cortisol or compromising recovery for your high-intensity interval sessions later in the week.

The Mathematics of the 3-Second Stroke (20 SPM)

At 20.0 strokes per minute, every complete stroke cycle lasts 3.00 seconds:

  1. The Catch & Leg Drive (0.00s – 0.45s): The blades bury immediately at full reach; knees press down while the torso stays angled forward at ~30° (11 o'clock / 1 o'clock).
  2. Body Swing & Arm Draw (0.45s – 0.85s): As the knees pass half-slide, the hips and back swing through and the forearms draw the handle horizontally to the lower ribs.
  3. Release & Rock-Over (0.85s – 1.45s): Hands tap down cleanly, move away at a relaxed pace, and the pelvis rocks forward over the seat before the knees rise.
  4. The Controlled Slide (1.45s – 3.00s): For a full 1.55 seconds, the wheels roll smoothly toward the stern while the hull glides underneath you (12 to 14 metres per stroke).

When a coach times 3 strokes in Strokes Per Minute at 20.0 SPM, the elapsed time is 9.00 seconds (18 SPM = 10.00 seconds). Even a half-second rush over three strokes (8.50s) bumps the rate to 21.2 SPM and steals nearly two-tenths of a second of boat run on every stroke.

Seasonal Progression (8-Week Aerobic Block)

  • Weeks 1–2: 3 × 15 min @ 18–20 SPM (2:00 rest), focusing on zero cardiac drift (<5 bpm rise between Piece 1 and Piece 3).
  • Weeks 3–4: 2 × 20 min @ 18–20 SPM (2:30 rest), alternating 5 min @ 18 SPM and 5 min @ 20 SPM at a flat 500m split.
  • Weeks 5–6: 3 × 18 min @ 19–20 SPM (2:00 rest), aiming to improve Distance Per Stroke by 0.25 metres at the exact same heart rate.
  • Weeks 7–8: 2 × 25 min or 3 × 20 min @ 18–20 SPM (60 minutes total UT2 volume).

UT2 Steady State Rowing FAQs

Questions? Contact support

Why is UT2 steady state rowed at 18–20 SPM instead of 24–26 SPM?
Rowing at 18–20 SPM (3.00 to 3.33 seconds per stroke) allows you to apply firm, horizontal force on the handle during the 0.85-second drive while keeping overall cardiovascular demand in the aerobic UT2 zone thanks to the long 2.15-to-2.45-second recovery.
Should I do 2×20 minutes or 3×15 minutes?
Both deliver 40–45 minutes of high-quality aerobic volume. 3×15 minutes with 2 minutes rest provides an extra hydration and posture reset break, which reduces lower-back strain on static ergometers.
How many strokes will I take in a 3×15-minute UT2 session?
At an average of 19 SPM across 45 minutes of rowing, you will take 855 full strokes—which is why clean mechanics on every repetition matter so much.
What damper / drag factor should I use for UT2 steady state?
Use the same drag factor you use for racing and testing: typically 110–120 for women and lightweight rowers, and 120–130 for heavyweight men (roughly damper 3.5 to 5 on a clean Concept2 flywheel).

Continue Training

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