40-Minute Tempo Row
By the Watta Team · Updated
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.
Frequently Asked Questions
What is the difference between tempo and steady state?
Tempo rowing (UT1 zone) is 5-10 seconds per 500m faster than UT2 steady state, with heart rate roughly 10-20 bpm higher. It provides a stronger aerobic stimulus but requires more recovery time.
When should I include tempo work in my training?
Tempo rows work well as a bridge between base-building phases and intensity blocks. Include 1-2 per week once you have a solid base of 3-4 weeks of steady-state training.
How does tempo pace relate to race pace?
Tempo pace is typically 12-18 seconds per 500m slower than your 2K pace. It approximates the pace you could sustain for 30-40 minutes at maximum effort.
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