Coming soon
One platform for rowing coaches. Build macro plans around race day, programme sessions to the watt, and track athlete wellness without chasing spreadsheets.
Set 1–3 target races. rowa builds the macro plan — Base, Build, Peak, Taper — working backwards from race day. Adjust phase lengths anytime.
Weekly sessions prescribed to the watt. Upload your own programme or build from templates. Recurring rules honoured automatically.
HRV, resting HR, sleep, erg scores, and compliance in one dashboard. Morning check-ins. Alerts when an athlete needs attention.
UT3 through Race Rate. Splits, rates, HR ranges and watts calculated from each athlete’s 2k erg time. No guesswork.
Each athlete classified as aerobic, anaerobic, or balanced. Zone bias and volume distribution adjusted accordingly.
Every suggestion is overridable. Upload your own sessions, set recurring rules, mix and match. rowa adapts to you.
Coach view
Morning check-ins, HRV, sleep, and session compliance. Who's ready. Who needs a conversation.
| Athlete | Ready | HRV | Sleep | Compliance | Alert |
|---|---|---|---|---|---|
| Ellie W | 72+4 | 7.8h | 100% | — | |
| Tom H | 65+1 | 7.2h | 92% | — | |
| Izzy R | 48-8 | 5.9h | 85% | HRV ↓ 3 days | |
| Jack M | 70+2 | 8.1h | 100% | — | |
| Sophie L | 41-14 | 4.8h | 67% | Missed 2 sessions | |
| Marcus D | 680 | 7.5h | 92% | — | |
| Chloe P | 52-5 | 6.2h | 77% | Sleep ↓ this week | |
| Finn B | 74+3 | 8h | 100% | — |
2 athletes flagged · squad avg HRV 61 · 89% compliance this week
Programming
Every session prescribed with target splits, watts, and stroke rates. No ambiguity.
Mon
r20 · 2:03 · 195W
Cross-train · UT2 HR
Tue
r26 · 1:50 · 245W
Wed
r20 · steady · 195W
Thu
r26 · 245W
PM · flush
Fri
Sat
r20 · long row
Sun
Easy · UT2 HR
Strength
Periodisation
Pick a target event. Volume builds through base, intensity sharpens through peak, taper brings you to the start line fresh.
Prediction
rowa tracks watts, volume, and compliance over time — then estimates where your 2k sits right now. No test required.
Current PB: 6:32.0 · Confidence: ±2.1s
Steady UT2 watts have climbed 6W in 4 weeks with high compliance. AT splits trending faster. This athlete is ready to test.
Estimate drops as fitness improves. Confidence tightens with more data.
Built for
Club coaches running squads of 5–40. University programmes. Self-coached rowers who want structure. Anyone done with spreadsheet periodisation.
Sign up for early access and help shape the platform before launch.