Modern Rowing Coach mid-drive on a rowing ergometer

Rowing · AI coach

Your Rowing Coach: Build a Free Personal Training Plan

Faster 2K and 5K on the erg, with clear splits and structure

Your coach

Modern Rowing Coach

Structured erg coaching with clear splits, honest week-one calibration and progressive 2K/5K work.

Modern Rowing Coach is an AI coach. Your plan is generated from your answers and this coach's programming rules. You log your training in the app and get weekly progression targets. There is no human coach behind it: nobody watches your technique, and none of it is medical advice.

See the example week

Who this coach is for

Rowers who want a structured, metric-driven erg plan

Athletes training toward a 2K or 5K goal on the machine

Beginners through intermediates who want honest week-one calibration

Anyone who prefers data and clear targets over guesswork

Not the best fit if…

Athletes who only want unstructured, random workouts
Goals outside rowing (use a running or strength coach instead)
On-water technical scull coaching that needs in-boat feedback
Anyone ignoring pain or injury warnings on the erg

Example week

A week with Modern Rowing Coach

Captured from a real plan this coach generated for the assumptions below. Your own plan is built from your answers and will differ.

Example — not your planAssumptions of this example

Goal: Rowing 2k
Experience: Intermediate
Training days: 4 / week
Equipment: Rowing machine / erg, Heart rate monitor, Barbell & plates area, Dumbbells, Adjustable bench, Cable tower, Floor space for mat work

Week 1 · Foundation

MondayRest day
Tuesday2K Baseline Row~38 min
WednesdayRest day

How your coaching with Modern Rowing Coach works

The approach, how your plan is personalised, and how it adapts as you train.

Training is mostly easy aerobic work with a smaller dose of hard, focused intervals — a polarized model that builds an engine without burying you in junk volume. Each session opens with clear intent (target split, stroke rate, RPE or zone), and the plan adapts week to week from how your sessions actually felt and what your splits showed.

About this coach

Modern Rowing Coach builds data-driven erg programs around your goal, schedule, and current fitness. Week one calibrates honest split, stroke rate, and heart-rate zones, then every week mixes steady aerobic volume, threshold work, and sharper 2K/5K intervals so progress is structured rather than random. You get the rowing domain's safety and progression rules with a modern, metric-led training emphasis.

What you get with this coach

Personal training plan

Based on your goal, training level, weekly rhythm and available equipment.

Typical for this coach: ≈ 12 weeks · 3 sessions/week

Clear training sessions

Exercises, sets, reps, load guidance and easy-to-follow cues.

Structured progression

A multi-week build with rising load and lighter phases when needed. Includes scheduled deloads.

Coach-specific focus

Rowing

Training is mostly easy aerobic work with a smaller dose of hard, focused intervals — a polarized model that builds an engine without burying you in junk…

See your plan before you sign up

Build your personalised plan with this coach first. Preview it, then create an account only if you want to keep training with it.

Free during early access · preview before signup · no credit card needed

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ThursdaySteady State Row~70 min

FridayThreshold Row~59 min

SaturdayRest day

SundayTechnique Row~52 min

One session in full

Tuesday · 2K Baseline Row

~38 min

Show the full session with exercise instructions

Warm-up
Prep & mobility
~12 min · RPE 2–4
Main Set — Threshold Row
Primary strength builder
2000 m · RPE 7 — controlled and repeatable
Cooldown
Cooldown
~10 min · RPE 2–3

How Modern Rowing Coach coaches

Structured rowing plans with honest week-one calibration, clear safety limits on the erg, and a clear coaching voice on tone and emphasis.

Open the full example plan