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 Glossary of Indoor Rowing Metrics: Three Questions, One Screen
Every number on an erg monitor answers one of three questions: how much, how hard, or how it went. Here is what each reading actually measures.
Polarized vs Pyramidal Training: What 80/20 Means for Your Rowing Week
Where the 80/20 rule came from, what it actually measures, and how to read the intensity distribution your own logbook has already produced.
A 5K Result: What Twenty Minutes of Rowing Actually Measures
A 5K is twenty minutes of aerobic-dominant rowing. The energy split, the pacing profile and the polarized-training claim each came apart under their own sources.
Aerobic and Anaerobic Effort: Your 2K Is More Aerobic Than You Think
Measured rowing-specific numbers put the aerobic share of a 2K at 82–87%, and show that how hard a piece feels and how anaerobic it is are not the same question.
Heart Rate Zones: A Useful Guide, Not a Verdict
Heart-rate zones are arithmetic on a predicted maximum, and the prediction carries real error. HR is excellent for comparing you to yourself and poor for placing you on a scale.
The Feeling of a Hard Sustainable Pace — and Why "Lactate Threshold" Is Not One Number
Four different things are all called lactate threshold, and how you define it moves the watts. What a rower feels maps better to a power ceiling than to a blood test.
Understanding VO2max on a Rowing Machine: What the Erg Can and Cannot Tell You
An erg cannot measure your VO2max, and even when you predict it, power predicts your 2K better than oxygen uptake does.
Why a New Training Block Can Feel Worse Before It Feels Better
Training that feels worse before it feels better is the model's prediction, not a fault — but the ratio most coaches use to measure it does not hold up.
A First 1K Benchmark: Reading the Result, Not the Verdict
Your first 1K is a starting line, not a scoreboard. Here is what it measures, what it is dominated by, and how to read it against yourself rather than others.
What the Ergometer Actually Trains, and What It Does Not
The erg is a leg-driven respiratory machine with a weak relationship to boat speed. Here is what it trains, what it measures, and where the two come apart.