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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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.