Prepare
Start with the job. Choose steady work with Zones, an interval set with Intervals or a recognised benchmark with Target, then set the session structure and the constraints that matter.
Row
Take the guidance to the machine. Record the session with the supported system so the completed workout preserves pace, power, stroke rate, heart rate and the actual work/recovery structure where available.
Learn
Bring the result back. Rowing Peak analyses what actually happened, qualifies the evidence and lets it influence only the kind of future forecast it can genuinely inform.
SAME LOOP · DIFFERENT EVIDENCE
Steady rows, interval sets and benchmark tests should not be treated as though they are the same problem.
They share identity, history and provenance. The guidance and evidence rules underneath them stay specific to the job.
Hold the intended internal load.
Zones starts from an active UT2, UT1 or AT heart-rate range and uses comparable steady-session evidence to improve pacing, settling and drift forecasts. Normal training rows refine the prescription; they do not silently redefine physiological boundaries.
How Zones works
Hold demanding work across the set.
Intervals can use qualifying maximal efforts to estimate Critical Power and W′, then combine that evidence with the requested work and recovery to forecast a repeatable target. Completed interval sets show execution, decay and recovery without being treated as automatic maximal tests.
How Intervals works
Turn a completed benchmark into a cleaner next attempt.
Target keeps the benchmark, machine and stroke-rate constraint explicit, then uses an achieved comparable result as the body-pace reference. It analyses the opening, body and finish without pretending the reference is a predicted score.
How Target worksTHE EVIDENCE RULES
Personalisation should remain explainable.
Keep the source
Preserve where the result came from and prevent duplicate imports from becoming duplicate evidence.
Keep machine context
Do not casually mix power evidence produced by different ergometer and measurement systems.
Use what was rowed
Analyse the actual uploaded structure if it differs from the original prescription.
Qualify execution
Clean, complete and comparable sessions deserve more influence than interrupted or ambiguous ones.
Keep model scope
A useful observation should improve the forecast it can support, not every number attached to the athlete.
Show confidence
Sparse or dissimilar evidence should remain visible as uncertainty rather than hidden behind false precision.
THE COMPOUNDING ADVANTAGE
Your history becomes more useful when it remains one history.
That is why Zones, Intervals and Target sit inside Rowing Peak rather than operating as disconnected tools. Each capability keeps its own logic while the athlete keeps one identity, one canonical session history and one growing body of evidence.
Start with the row you need to do next.
Choose the training job. Rowing Peak will take you into the right preparation flow.
Prepare my next row