Shape the set
Choose repetitions, work, rest, warm-up, cool-down, intent and an editable stroke rate.
INDOOR ROWING · INTERVALS BY DESIGN
Prepare the set. Hold the power. Learn from every interval.
Build the work and recovery you want to complete. When your evidence supports it, Rowing Peak uses your power-duration profile and comparable completed sets to help find a demanding pace you can repeat across the set.
- One Rowing Peak account
- Machine-scoped evidence
- Forecasts stay explicit about uncertainty
PREPARED SETTRAINING
REPEATS5 × 4:00
RECOVERY2:00
TARGET POWER306 W
SESSION SHAPE
Warm-up10:00easy
Main set5 × 4:0028 spm
Cool-down8:00easy
Illustrative plan · targets depend on your own machine-scoped evidence
Prepare a repeatable set
Execute against power. Track the rate.
Learn from decay and recovery
THE INTERVAL EVIDENCE LOOP
A useful set now. A better model over time.
Keep preparation simple, preserve the evidence underneath it, and never mix machines that produce power differently.
Row the target
Use one repeatable power target with Rest on the erg as the default recovery.
Import the result
Upload Concept2 FIT or SmartRow CSV evidence, review interval separation and save the analysis.
CRITICAL POWER + W′
The model is a forecast, not a physiological verdict.
Qualified maximal efforts support a two-parameter power-duration model. Every recommendation retains its model version, machine profile and evidence state.
Sustainable power boundary
Critical Power describes the asymptotic power component in the bounded model.
Finite work capacity
W′ tracks the finite work performed above CP and an explicitly provisional recovery estimate.
Rate & execution
Stroke rate shows how you produced the work. Rowing Peak keeps it separate from the CP and W′ model, while comparable sets can reveal how power and repeatability change at different rates.
CONCEPT2 + SMARTROW
Bring the workout you actually rowed.
Concept2 FIT and SmartRow CSV use the same provenance and duplicate checks. SmartRow sets require clear interval separation or an explicit review before they become model evidence.
Open the appSmartRow CSVParsed locally in your browser
Review firstShared identityOne athlete, canonical sessions
Private by defaultREADY FOR THE NEXT SET?
Prepare the set before the first stroke.
Bring your Concept2 or SmartRow history. Rowing Intervals will keep the model, assumptions and evidence visible.
Start rowing free