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Zone 2 Training: Train Effectively on the Rowing Machine

15. May 2025

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BY Lars Wichert

What's Behind the Zone 2 Hype?

Zone 2 – a term that is gaining traction not only among ambitious triathletes and cyclists but also increasingly among fitness and health enthusiasts. On social media, it’s almost become a trending term. However, behind this hype lies not an empty phrase, but a proven training approach with tangible benefits – especially when you train on the rowing machine.
As a former competitive rower and world record holder in triathlon, I, Lars Wichert, can tell you from experience: Anyone who wants to improve their endurance long-term, boost fat burning, and stay healthy cannot avoid Zone 2 training. And the best part? With a modern device like the AUGLETICS Eight Style, you can specifically control your training in this area – precisely, efficiently, and joint-friendly.

What Exactly Does Zone 2 Mean?

From a scientific perspective, Zone 2 is nothing other than classic basic endurance training (GA1). At this training intensity, your body derives most of its energy from fat burning. Typically, it is around 60–75% of your maximum heart rate or just below the first lactate threshold.
Your breathing is steady, and you should still be able to hold a conversation in full sentences during the training. This is precisely what makes this zone so efficient and sustainable – even for beginners.
Important note: Zone 2 is not an exact number, but a range. Your daily condition, nutrition, and sleep influence your heart rate. Therefore, it is important to develop a feel for your body – or to use a device like the AUGLETICS Eight Style, which analyzes your training data and keeps you at the correct intensity.

The Physiological Benefits of Zone 2

Zone 2 training offers a wide range of positive effects – both for endurance athletes and for people who simply want to get fitter and healthier:

1. Mitochondrial Growth:

In Zone 2, you train your mitochondria – the “powerhouses of the cell”. More and more efficient mitochondria mean better energy supply and less lactate accumulation.

2. Improved Fat Burning:

You train your body to use more fat as an energy source – ideal for long-term energy availability and weight management.

3. Activation of Type 1 Muscle Fibers:

These slow-twitch muscle fibers work particularly efficiently and are crucial for sustained efforts.

4. Increased Capillary Density:

Zone 2 training promotes capillarization, which improves oxygen supply to the muscles.

5. Strengthening of the Cardiovascular System:

Your heart’s stroke volume increases, your resting heart rate decreases – you become more resilient overall.

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Why the Rowing Machine is Perfect for Zone 2

Unlike running, which involves higher impact on joints and tendons, the rowing machine offers a nearly impact-free, fluid movement pattern. Furthermore, rowing trains up to 85% of the musculature – including legs, back, core, arms, and shoulders – and combines endurance with functional strength.
Particularly practical: With the AUGLETICS Eight Style, you train not only quietly and space-efficiently, but also data-driven. The integrated Virtual Trainer helps you avoid technical errors and stay precisely at your desired intensity – i.e., Zone 2.

How to Find Your Zone 2 While Rowing

There are several ways to define Zone 2:

Training on the AUGLETICS rowing machine – increase calorie consumption and basal metabolic rate.
  • Heart Rate-Based:
60–75% of your HRmax (Maximum Heart Rate). Example for a 40-year-old person: approximately 108–135 beats/minute.
  • Subjective Perception (RPE):
The exertion level is around 10–12 on the Borg Scale of 6–20 – “pleasantly strenuous”.
  • Talk Test:
You can still converse while rowing, but you can no longer sing.
  • Performance Data (Watts, Split Time):
The AUGLETICS Eight Style displays your split time per 500m, heart rate when a heart rate belt is connected, and wattage – perfect for control. Depending on your fitness level, Zone 2 performance is usually at 50–65% of your personal maximum performance.

Sample Training Plans on the Rowing Machine in Zone 2

Beginner Plan – 30 Minutes

  • 5 minutes warm-up at low intensity (SPM: 18–20)
  • 20 minutes steady rowing in Zone 2 (SPM: 19–21)
  • 5 minutes cool-down with a focus on technique

Progression Plan – 45 Minutes

  • 10 minutes warm-up with technique-focused rowing
  • 3 × 10 minutes Zone 2 with 1 minute rest or very light rowing between intervals
  • 5 minutes cool-down

Long-Term Endurance – 60 to 90 Minutes

  • Steady rowing at 60–70% HRmax
  • Split Target: e.g., 1:50–2:30 min/500m (depending on performance level)

The AUGLETICS Eight Style – Your Perfect Companion for Zone 2 Training

The AUGLETICS Eight Style was developed for modern, data-driven, and joint-friendly training. It particularly excels in the Zone 2 area:

  • Virtual Coach:
It recognizes your technique in real-time and provides direct feedback – ensuring your movements remain clean.
  • Precise Performance Display:
Watts, split, stroke rate, and heart rate always in view – for controlled training.
  • Quiet Training:
Thanks to the magnetic brake, you train almost silently – ideal for apartments too. Additionally, the magnetic brake can automatically adjust the resistance to your desired heart rate.
  • Entertainment & Motivation:
The 15-inch HD touchscreen with Netflix, YouTube & Co. makes even long sessions enjoyable.

Is Zone 2 a Panacea?

No – but it is an indispensable foundation. Anyone who wants to get faster, fitter, and healthier needs this low-intensity but regular training. Zone 2 is not new, but it is better understood scientifically than ever before. It is not a trendy diagnosis, but a proven training reality for decades – just with a new name and a new focus.
The biggest challenge? Patience. Zone 2 requires time, repetition, and discipline – but it rewards you with better endurance, a powerful cardiovascular system, and stable health.

Conclusion: Zone 2 – Training for Body, Mind, and Health

Zone 2 is not rocket science, but it works like one. Through regular basic training at this intensity, you gradually build up your aerobic capacity – and lay the foundation for all other training. Rowing is the perfect tool for this: effective, joint-friendly, holistic.
With the AUGLETICS Eight Style, Zone 2 becomes not only measurable but also motivating. You train efficiently and with clear guidance – always within your optimal range.
So: Start rowing. Slowly, but effectively. And if you do it right, you’ll suddenly become quite fast in your comfort zone.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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