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 5K Result: Endurance, Drift, and What Comes Next
A research-grade synthesis of the 5K rowing ergometer test — what the result measures, cardiovascular drift, pacing strategy, energy-system share, and what comes next in the training progression.
A First 1K Benchmark: Reading the Result, Not the Verdict
A research-grade synthesis of the 1K rowing ergometer test — the result measures, anaerobic-glycolytic dominance, peak power, stroke rate, lactate kinetics, and how to read the split, not the verdict.
Aerobic Versus Anaerobic Effort on the Erg — A Research-Grade Synthesis
A synthesis of aerobic versus anaerobic effort on the indoor rower, how each energy system contributes across duration and intensity, and what the monitor and the rower's sensations reveal.
What Indoor Rowing Trains: A Research-Grade Synthesis
A research-grade synthesis of what the indoor rower actually trains — energy systems, musculature, motor coordination, and the cardiovascular adaptations from weeks of consistent work.
Heart Rate Zones: Useful Guide, Not a Verdict — A Research-Grade Synthesis
A research-grade synthesis of what heart rate zones measure on an indoor rower, why the same number can mean very different things on different days, and how to read the monitor as a useful guide r...
Why Fitness Can Feel Worse Before It Feels Better — A Research-Grade Synthesis
A research-grade synthesis of the rowing fitness-fatigue model, why new training blocks feel worse before they feel better, and how to read early signals without over-reacting to a single bad session.
Lactate and the Feeling of a Hard Sustainable Pace — A Research-Grade Synthesis
A research-grade synthesis of what lactate threshold is, how it relates to the feeling of a hard sustainable pace on the indoor rowing ergometer, and what the AI coach can read from it.
Polarized vs Pyramidal Endurance Training: A Review of the Evidence
Polarized training — roughly 80% easy, 20% hard — is the best-supported intensity distribution in elite endurance sport, but the evidence is thinner for indoor rowers.
Understanding VO2max on a Rowing Machine: A Research-Grade Synthesis
A research-grade review of VO2max on the rowing erg: what it is, how it is measured, how training moves it, and why the AI coach anchors reference pace to a VO2max-derived test.