40-Minute Tempo Row
By the Watta Team · Updated March 2026
Intermediate40 minRowErg
A 40-minute row at tempo pace — faster than UT2 steady state but below full threshold intensity. This UT1-zone session bridges the gap between easy rowing and hard intervals, developing aerobic power and sustainable speed.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20-2:30 | - | Easy rowing at 18-20 spm |
| 3 min | 2:08-2:15 | - | Build to tempo pace gradually |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 10 min | 2:00-2:08 | - | Settle at 22-24 spm, HR 155-170 bpm |
| 10 min | 2:00-2:08 | - | Hold rhythm, controlled breathing |
| 10 min | 2:00-2:08 | - | Maintain — do not let pace drift |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:25+ | - | Easy rowing to recover |
| 2 min | Very easy | - | Gentle cool-down |
Coaching Notes
- +Tempo pace sits between UT2 (easy) and threshold (hard) — it should feel comfortably hard.
- +Heart rate target is 155-170 bpm or 75-85% of max — above steady state but below threshold.
- +Stroke rate of 22-24 spm is optimal. Higher rates at this intensity waste energy.
- +You should be able to speak in short sentences but not hold a full conversation.
- +Limit tempo sessions to 1-2 per week. They create more fatigue than steady state but less than intervals.
Track This Workout in Watta
Snap your erg screen after completing this workout and get your Effort Score instantly.
Download on the App StoreFrequently Asked Questions
Related Content
30-Minute Steady StateRate-Capped UT2Negative Split 5KUT2 Training GuideHeart Rate Training for RowingSteady State Rowing GuideUT2 TrainingUT2 (Utilisation Training 2) is a low-intensity aerobic rowing zone performed at 55-70% of heart rate reserve, forming the foundation of endurance training for rowers.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands calculated from resting and maximum heart rate, used to prescribe and monitor training intensity on the ergometer.Lactate ThresholdLactate threshold in rowing is the exercise intensity at which blood lactate begins to accumulate exponentially (approximately 4 mmol/L), representing the upper boundary of sustainable aerobic effort.HR Zone CalculatorRowing Pace CalculatorSplit to Watts Converter
Available Now
Every erg counts.
Download Watta and start tracking your workouts today.
Download on the App Store