The MyNextRow library
Learn indoor rowing.
A practical, research-aware agenda for setting up your rower, moving well, training with purpose, and staying in the sport for the long run.
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A 10-Minute Indoor Rowing Starter Workout
How to run a 10-minute indoor rowing starter workout — easy rowing, short comfortable efforts, a brief warm-up, and notes on how the body felt afterward.
Short Intervals for Busy Days
How to run short intervals on busy days — clear work-to-recovery ratio, deliberate warm-up, and end the session while technique is still sound.
The 20-Minute Steady Row
How to run a 20-minute steady row — controlled breathing, moderate rate, even pressure, and a brief cooldown.
A Gentle 5K Progression
How to build a beginner-friendly 5K progression — gradual weekly distance, conversational pace, and a shorter benchmark before the full distance.
How to Build a Three-Day Rowing Week
How to build a beginner-friendly three-day rowing week — distinct session purposes, recovery-day discipline, and the multi-week trend.
Power Intervals Without Losing Technique
How to run high-pressure interval work without losing the stroke quality that makes the work count — the technique-preservation rule, the rate-cap diagnostic, and the four-stop signs.
Progress Without Going Harder: The One-Variable Rule
Why changing one variable at a time is the only safe way to make progress, and which variable to change when — pace last, duration first.
Rate-Capped Endurance Sessions
How to run endurance sessions with a deliberate rate cap so pacing is physiology-driven, technique is held under fatigue, and the multi-week trend is readable.
The 4 x 500 Metre Workout Explained
How to run the 4 x 500 metre workout — set a realistic opening pace, use the recovery to reset, and read the consistency across reps.
Using the Pete Plan Responsibly
How to apply the Pete Plan responsibly — the three-week repeating structure, the weekly rest day, and the per-rower scaling that turns a published plan into a workable one.
The Three-Day Week: A Scaffold, Not a Rule
Why three sessions a week is the standard scaffold, when four or five is right, and when two is the right answer.
What a Starter Session Should Teach You
Why the first sessions on the rower are setup, not training — and what they should leave you able to repeat next week.
When a Published Plan Is the Right Tool
When the Pete Plan or another published programme is the right starting structure, where it ends, and how the AI coach bridges the boundary.
Why Short Intervals Keep Appearing in Plans: A Research-Grade Synthesis
Short work-and-easy intervals show up across beginner, intermediate, and competitive plans because the format teaches three lessons at once. The format is the constant; the target is the variable.
Why Short Intervals Repeat Across Plans: A Research-Grade Synthesis
The 4 x 500 m piece repeats across plans because the structure is robust. What changes is the target, the ratio, and the rest — not the format.