How to Calculate UT1 and UT2

[SumBigGuyRowing]

I recently reopened a spread sheet which in the past I used to calculate: UT2, UT1, AT, TR, and AN
Looking at the formulas I see that
TR = 2K time / 4
AN = TR - 3 seconds
AT = TR * 1.12
Problem? UT = TR * 1.1? Did I lose a digit at the end? That doesn't seem right. Should it be TR*1.13 or TR*1.14?
UT2 = TR * 1.15

I don't even remember where I got the above formulas. I assume that it was either in this forum or from the "Indoor Rowing Training Guide".

[jamesg]

Ratios of paces are not constant for all, since paces link inversely to cube roots of power and because we have all sorts of different shapes, sizes, ages and even sexes. So if you use paces, you have to calculate and test them yourself.

Depending on your age, you can probably get fit using a Power discipline such as Watts = 10 x Rating; for example 200W at rate 20.

The number is the Work in each stroke. 10 is arbitrary but good.

To find your own number, do a 500m test and calculate Watts/Rating, then use it in training, at all ratings. Test again as and when necessary.

The erg rating bands are (roughly) up to 20, 24, 28, 32, 36, with Watts in proportion.

[aussie nick]

I've never seen ut1 and 2 calculated by speed before? I reckon you'll find this a far easier way to do it

https://www.freespiritsrowing.com/forum ... calculator

I typed out a long post about how I use them as a guide rather than religiously, which I got to after 6 months of trialling. But I've deleted it because I'm sure there are people here who use it far better and more accurately than i do and we're all different

[Dangerscouse]

I figured out my approximate max HR, with formal trial and error, and then I use 70-75% as my UT2 and 75-80ish% as my UT1

It does help if you trial it for a while too, as I know some people think 80% is UT2, but that slowly undermines too much of my recovery.

Personally I find sub 70% to be too slow, and I use it sparingly as I don't enjoy it as much

[fragandclear]

I figured out my approximate max HR, with formal trial and error, and then I use 70-75% as my UT2 and 75-80ish% as my UT1

It does help if you trial it for a while too, as I know some people think 80% is UT2, but that slowly undermines too much of my recovery.

Personally I find sub 70% to be too slow, and I use it sparingly as I don't enjoy it as much

I don't recall whom I first saw use the expression "working hard, or hardly working", but it really stuck in my mind in terms of building a fitness base and also making sure I was really going for it in shorter sessions.

Not that my times are much to shout about just now!

[Tsnor]

I figured out my approximate max HR, with formal trial and error, and then I use 70-75% as my UT2 and 75-80ish% as my UT1

It does help if you trial it for a while too, as I know some people think 80% is UT2, but that slowly undermines too much of my recovery.

Personally I find sub 70% to be too slow, and I use it sparingly as I don't enjoy it as much

This ^^^ is exactly what I do. Max HR is 177, I try for 125 avg and cap at 130 for UT2.

Note the : "..but that slowly undermines too much of my recovery. " There are many Ut2 formulas and calculators around based on "max HR" "max heart rate reserve" "percent of 1 hour power", etc. If you shop around you can justify some really high heart rates. But the point of using heart rate is to exercise at a pace you can sustain without lactate buildup. Rowing at too hard a pace, even if justified by formula, will cause problems. One way to catch these problems early is long term tracking of your resting heart rate (it will start to rise) and your heart rate variability (it will fall). An easier way is to just do your UT2 at a pace in the middle of the zone rather than at the very top of the zone.

Final UT2 issue -- the gains are all long term (vs harder workouts that show gains in 4 weeks or so) so it's hard to look at what your doing and say "its working". You will not see weekly pace gains at constant heart rate when you do long UT2 sessions.