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Every session from your C2 Logbook — distance, time, split, stroke rate — organized into stats, progress charts, and personal records. See trends over weeks and months that the raw numbers can't show you.
Sessions This Week
3
Meters This Week
15,250
Avg Split (Week)
2:02.0
Recent Workouts
47
Plan Tracking
View PlanPlan Compliance
2 / 4
sessions this week
Current Week
Week 2
of 4 (Plan #3)
Split vs Target
-1.2s
faster than plan
Plan Progress
9 / 16
workouts completed
Training Analysis
ImprovingYour steady-state split dropped from 2:09.8 to 2:01.0 over 10 weeks while holding 20-21 s/m — and your avg HR at that pace fell from 158 to 151 bpm, showing real aerobic efficiency gains at 88 kg. Burning ~320 cal/session with 3 sessions each of the last 4 weeks.
Weekly Volume
Load: 1.05All Workouts Split Trend
Last 90 days
Personal Records
| Distance | Time | Split | Date |
|---|---|---|---|
| 500m | 1:45.3 | 1:45.3 | Jan 15 |
| 2,000m | 7:15.9 | 1:48.9 | Jan 10 |
| 5,000m | 18:45.2 | 1:52.5 | Dec 28 |
Recent Workouts
| Date | Type | Dist | Split | S/M |
|---|---|---|---|---|
| Feb 12 | Steady State | 7.5km | 2:01.0 | 21 |
| Feb 5 | Steady State | 7.0km | 2:02.0 | 21 |
| Jan 29 | Steady State | 6.5km | 2:03.0 | 20 |
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Drill into any session to see interval-by-interval splits, stroke rates, and pacing. After every workout, get a coach's analysis of what happened — pacing drift, power output, and what to change next time.
Wednesday, January 10, 2026
Distance
5,200m
Time
29:12.3
Avg Split
1:52.7
Stroke Rate
25 s/m
Heart Rate Zones
Avg 168 bpm / Max 185 bpmCoaching Insight
Solid 6x500m session — your average of 1:52.7 came in right at the plan's 1:52-1:54 target range. Pacing was mostly steady but reps 4-5 drifted to 1:53.8-1:54.2 while your stroke rate climbed from 25 to 27 s/m, which usually signals fatigue creeping into the drive. The final rep at 1:51.8 shows you had more in the tank. Next time, aim to hold 24-25 s/m through all 6 reps and let the split come from leg drive, not rate. At 88 kg you're producing ~280W here — well on track for a sub-7:10 2K.
Intervals
| # | Type | Dist | Time | Split | S/M |
|---|---|---|---|---|---|
| 1 | Work | 500m | 1:51.4 | 1:51.4 | 25 |
| 2 | Rest | — | 2:00.0 | — | — |
| 3 | Work | 500m | 1:52.1 | 1:52.1 | 25 |
| 4 | Rest | — | 2:00.0 | — | — |
| 5 | Work | 500m | 1:53.0 | 1:53.0 | 24 |
| 6 | Rest | — | 2:00.0 | — | — |
| 7 | Work | 500m | 1:53.8 | 1:53.8 | 26 |
| 8 | Rest | — | 2:00.0 | — | — |
| 9 | Work | 500m | 1:54.2 | 1:54.2 | 27 |
| 10 | Rest | — | 2:00.0 | — | — |
| 11 | Work | 500m | 1:51.8 | 1:51.8 | 26 |
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Plans built from your actual performance — your splits, your PRs, your schedule. Each workout includes structured warmup drills, pacing targets, damper recommendations, and coaching tips. Plans adapt weekly, and when one ends, the next generates automatically based on how you performed — pushing harder, maintaining, or easing off.
Training Plan
Add to CalendarPlan #3 — Building on your previous training. This plan adjusts based on your performance.
Summary
Plan #3Adjusted by AI CoachYou completed 87% of Plan #2 and your steady-state split improved from 2:08.5 to 2:05.3 — real progress. This plan pushes the pace: your new targets are 2-3 seconds faster across the board, with weekly volume building from ~30 km to ~37 km. At 88 kg, your aerobic base is strong enough to handle the step-up. You'll row 4 days per week — 2 steady state, 1 tempo, and 1 longer endurance piece — continuing the structure that worked last month. Expect to burn 1,400-1,700 calories per week from rowing.
Plan Overview
Damper Setting
For weight-loss sessions at 88 kg, keep the damper at 4-5 (drag factor ~115-125). A lighter flywheel lets you sustain higher stroke counts for longer without taxing your lower back, which matters when sessions run 40+ minutes. At damper 4-5, you'll naturally settle into 20-22 s/m for steady state, which is the ideal cadence for sustained calorie burn. For tempo intervals, you can bump to damper 5 (drag ~125) to access slightly more power per stroke without sacrificing rate. Avoid going above damper 6 for any session — heavier drag loads the back and hamstrings disproportionately, increasing injury risk during long sessions and adding recovery time that cuts into your weekly volume.
Week 1
Steady State 35min
Row continuously for 35 minutes at 2:08-2:12, keeping your stroke rate at 20-22 s/m. Based on your recent average of 2:05.3, this should feel comfortable — think conversational pace. Stay in Zone 2 (140-152 bpm). The goal here is time in the saddle, not speed. At 88 kg this pace burns approximately 310 cal. Focus on long, patient strokes with full body swing and relaxed shoulders on the recovery.
2:10.0
upcoming
Tempo Intervals 4x8min
Four 8-minute intervals at 2:04-2:06 with 2 minutes of light paddle rest between each. This pace is about 3 seconds faster than your recent steady-state average, putting you in Zone 3 (155-165 bpm). The work intervals total 32 minutes — enough time at threshold to create significant metabolic stress and EPOC (excess post-exercise oxygen consumption), which means your body keeps burning calories at an elevated rate for 2-4 hours after the session. Target 22-24 s/m and focus on driving through the legs, not pulling with the arms.
2:05.0
upcoming
Warmup (8 min)
Cooldown (5 min)
Coaching Tip: Tempo intervals at 2:05 will burn roughly 12 cal/min for someone at 88 kg — about 380 cal for the work portion alone, plus another 80-100 cal from EPOC over the next few hours. Keep your stroke rate at 22-24; going higher than 24 wastes energy on the recovery phase without adding meaningful power to the drive. If your split starts drifting above 2:06 on reps 3-4, don't chase it by spiking your rate — instead, focus on a harder leg press at the catch and accept a slightly slower pace. Consistency across all 4 reps matters more than hitting 2:04 on rep 1 and fading to 2:08 by rep 4.
Long Steady State 40min
Your longest piece this week — 40 minutes of continuous rowing at 2:10-2:14 and 18-20 s/m. This is deliberately slower than Monday's session because duration matters more than pace for fat oxidation. After about 30 minutes at this intensity, your body shifts increasingly to fat as its primary fuel source, which is exactly what we want for weight loss. Keep your HR in Zone 2 (140-152 bpm). At 88 kg, expect to burn roughly 350 cal. If you feel strong in the last 10 minutes, hold pace rather than speeding up — save that energy for next week's longer session.
2:12.0
upcoming
Easy Recovery 25min
Active recovery at 2:18+ and 16-18 s/m. This session should feel genuinely easy — Zone 1 (below 135 bpm). The purpose isn't calorie burn (though you'll still get ~200 cal); it's promoting blood flow to help your muscles recover from Wednesday's tempo work and Friday's long piece. Think of it as a moving rest day. If you feel any lingering fatigue in your lower back or hamstrings, keep the stroke rate at 16 and shorten to 20 minutes. Better to come into Week 2 fresh than to grind through a recovery session.
2:18.0
upcoming
AI Coach
My last 6x500m averaged 1:53.2 — should I go harder next time?
At 1:53.2 with a peak HR of 178 bpm (92% max for age 35), you're right at your anaerobic threshold. For 88 kg that's ~285 watts — strong output. I'd hold this pace and focus on keeping HR below 175 for the first 3 reps, then let it climb on the last 2. Chasing faster splits here will push you past threshold and hurt Friday's recovery session.
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Ask questions about your training, technique, or next workout. Your coach knows your full history, current plan, body weight, age, and PRs — and combines that with exercise science to give advice that's specific to you, not generic.
AI Coach
I've been doing a lot of steady state at 2:05 but my 2K hasn't improved in 6 weeks. What am I doing wrong?
Looking at your last 6 weeks, you've logged 18 steady-state sessions averaging 2:05.3 at 21 s/m — that's excellent aerobic base work, and your HR at that pace has actually dropped from 158 to 151 bpm, which means your cardiovascular fitness is improving.
The issue is specificity. Your 2K PR is 7:15.9 (1:48.9 split), which requires roughly 310W for someone at 88 kg. But your training has been entirely Zone 2 — you haven't done a single interval session above 1:55 in those 6 weeks. Your aerobic engine is stronger, but your body hasn't practiced recruiting the fast-twitch fibers and clearing lactate at race pace.
I'd add one VO2max session per week — something like 5x1000m at 1:50-1:52 with 3 min rest. That puts you at ~290W and trains lactate clearance at intensities close to your 2K pace. Keep 2-3 steady-state sessions alongside it. Based on your current aerobic base, I'd expect a 2K improvement within 3-4 weeks.
Won't that much intensity burn me out? I'm 35 and my recovery isn't what it used to be.
Fair concern. At 35 your recovery capacity is still strong, but you're right that it's not the same as 25. The research on masters rowers suggests that total weekly intensity should stay below 15-20% of your total volume — for your 3-session weeks (~22km), that's about 3-4km of hard work, which is exactly one 5x1000m session.
A few safeguards: slot the interval day on Wednesday so you have 48hrs recovery on each side. If your resting HR is 5+ bpm above normal before a session, swap it to easy. And watch your Monday steady-state split — if it drifts above 2:08, you're carrying fatigue. Your body is already telling you it can handle the current load (your consistency has been 3 sessions every week for a month), so one intensity session is a small, safe step up.
What damper setting should I use for the 1000m intervals vs. steady state?
For your steady state at 88 kg, you've been at damper 5 (drag factor ~125), which is a good match — it keeps the flywheel light enough to maintain 21 s/m without overloading the drive.
For the 1000m intervals, bump it up to damper 6 (drag ~135). At 1:50-1:52 you'll be pulling harder per stroke, and the slightly heavier flywheel lets you access more power without having to spike your rate. Think of it like shifting gears on a bike — more resistance, same cadence, more output. Don't go above 6 though; above drag 140 the recovery phase gets too long and you'll lose rhythm, which matters more than raw force for a 2K.
Ask your AI coach anything...
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