AI rowing coach

Your AI rowing coach

A structured erg plan for your goal — steady-state base, threshold work and intervals — built around your week and adapted to how your pieces actually go.

Create your rowing plan free See a sample plan

Free in early access · Your full plan before you create an account · Adjust it anytime

Your coach

AI Rowing Coach

Your erg coach across fitness, 2K and distance goals

TechniqueAerobic baseThresholdSplit work

Plan length: 6–16 weeks
Sessions per week: 3–5 sessions
Per session: 30–75 minutes
Equipment: Any indoor rower — Concept2 or similar

“I build a periodized erg plan around your goal, not a random pile of pieces — a steady-state base, threshold work to raise your sustainable split, intervals for the top end, and technique so every stroke sends. Then I read your pieces and adjust.”

What your first week could look like

MondayEasy

Steady-state base

45 min

Long, conversational row well below race pace to build the aerobic engine

TuesdayHard

Threshold pieces

45 min

Sustainable-split intervals with short rest to raise your dependable pace

ThursdaySharp

Intervals & split work

40 min

Shorter, faster reps at target split with full recovery to sharpen the top end

SaturdayRecovery

Technique & recovery

35 min

Easy row with drills on the catch, sequencing and clean split holding

Build my own plan

What your plan looks like in the app

Every session comes with coach guidance — and your progress gets logged, not guessed.

app.getmycoach.ch

The GetMyCoach app on a phone showing a training week with its planned sessions

app.getmycoach.ch

A coach tip in the GetMyCoach app recommending today's weight while logging a set

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Goal

General rowing fitness, a faster 2K, or a longer distance piece

Current split

Your time per 500m at easy and hard efforts today

Level

New to the erg, fitness rower or competitive

Training days

How many days a week you can get on the erg

Erg

Concept2 or any indoor rower you have

Strength access

Full gym, dumbbells, or erg-only

Time per session

30 to 75 minutes

Feedback

How each piece and split felt, so the next adapts

Your coach tells you why you're training something

Why this session?

Rowing speed is built from a few things at once — a deep aerobic base, a high sustainable threshold, a sharp top end, and clean technique that stops you leaking watts. Your coach targets one of them on purpose today: steady state to grow the engine, threshold to raise the ceiling, intervals to lift the top, or drills to make each stroke count.

Who this plan is for

New to the erg

Learn the split and clean technique, then build a base without redlining every session.

Fitness rowers

Turn random pieces into a plan that steadily improves your splits and endurance.

2K chasers

Build the base and threshold that a faster 2K is paid from, then sharpen race pace.

Distance rowers

Grow the aerobic engine and pacing to hold a strong split over longer pieces.

Your plan in 3 minutes

1
Pick your goal
Tell your coach what you're training for.
2
Set your level & week
Your experience, available days and equipment.
3
Preview your plan
See your first weeks day by day — no account needed until you start.
4
Train & log
Follow the sessions and log what you actually did.
5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.

What this plan covers

Technique work

Drills on the catch, sequencing and the drive so no stroke leaks power.

Aerobic base

Steady-state volume that grows the engine every faster split is paid from.

Threshold pieces

Sustainable-pace work that raises the split you can hold for real distance.

Interval & split work

Reps at target split, prescribed by pace and effort on any machine.

Goal coverage

One coach for fitness, a faster 2K, or longer distance — the plan scales to the goal.

Adapts to your logs

Your coach reads how your pieces go and tunes next week's pace and volume.

Frequently asked questions

What goals does it cover?: A faster 2K, a stronger 5K, and general rowing fitness — each with a structured, progressive plan.
Do I need a Concept2 or specific erg?: Any indoor rower works. Sessions are prescribed by pace and effort, so you train at the right intensity whatever machine you're on.
I'm new to the erg — is that okay?: Yes. The plan starts from your current splits and the days you can train, then builds steadily from there.
Is it free?: Yes, GetMyCoach is free during early access.

Build your rowing plan

Preview your personal plan first — no account needed — and only start if it fits you.

Build my training plan See all coaches →

See your whole plan first — your free account comes when you start it. No credit card.

Create your plan free

What your first week could look like

MondayEasy

Steady-state base

45 min

Long, conversational row well below race pace to build the aerobic engine

TuesdayHard

Threshold pieces

45 min

Sustainable-split intervals with short rest to raise your dependable pace

ThursdaySharp

Intervals & split work

40 min

Shorter, faster reps at target split with full recovery to sharpen the top end

SaturdayRecovery

Technique & recovery

35 min

Easy row with drills on the catch, sequencing and clean split holding

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Goal

General rowing fitness, a faster 2K, or a longer distance piece

Current split

Your time per 500m at easy and hard efforts today

Level

New to the erg, fitness rower or competitive

Training days

How many days a week you can get on the erg

Erg

Concept2 or any indoor rower you have

Strength access

Full gym, dumbbells, or erg-only

Time per session

30 to 75 minutes

Feedback

How each piece and split felt, so the next adapts

Your coach tells you why you're training something

Why this session?

Who this plan is for

New to the erg

Learn the split and clean technique, then build a base without redlining every session.

Fitness rowers

Turn random pieces into a plan that steadily improves your splits and endurance.

2K chasers

Build the base and threshold that a faster 2K is paid from, then sharpen race pace.

Distance rowers

Grow the aerobic engine and pacing to hold a strong split over longer pieces.

Your plan in 3 minutes

Pick your goal

Tell your coach what you're training for.

Set your level & week

Your experience, available days and equipment.

Preview your plan

See your first weeks day by day — no account needed until you start.

Train & log

Follow the sessions and log what you actually did.

Your coach reads it back

It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.

What this plan covers

Technique work

Drills on the catch, sequencing and the drive so no stroke leaks power.

Aerobic base

Steady-state volume that grows the engine every faster split is paid from.

Threshold pieces

Sustainable-pace work that raises the split you can hold for real distance.

Interval & split work

Reps at target split, prescribed by pace and effort on any machine.

Goal coverage

One coach for fitness, a faster 2K, or longer distance — the plan scales to the goal.

Adapts to your logs

Your coach reads how your pieces go and tunes next week's pace and volume.

Frequently asked questions

What goals does it cover?

A faster 2K, a stronger 5K, and general rowing fitness — each with a structured, progressive plan.

Do I need a Concept2 or specific erg?

Any indoor rower works. Sessions are prescribed by pace and effort, so you train at the right intensity whatever machine you're on.

I'm new to the erg — is that okay?

Yes. The plan starts from your current splits and the days you can train, then builds steadily from there.

Is it free?

Yes, GetMyCoach is free during early access.