Continue your indoor rowing journey with personalised coaching support
Your Erg Coach has been designed to work alongside the Indoor Rowing Training Tool from The Coxswain’s Journey.
The Training Tool creates a personalised erg session based on your goals, experience, fitness level, and training focus.
Your Erg Coach is the next step — helping you understand your session, make sensible adjustments and get more from every workout.
Create your session → Understand your training → Execute it better → Keep improving
A training session is more than numbers on a screen
A workout is not just a list of intervals, metres, and stroke rates.
The best athletes understand why they are training, how each session should be approached, and what adjustments may be needed along the way.
Your Erg Coach gives you somewhere to ask questions about your training and better understand the purpose behind each workout.
You can ask about:
• why your session has been structured this way
• what each interval is designed to achieve
• how hard each effort should feel
• how to approach pacing
• what technical points to focus on
• how the session fits into your overall development
Get more from every erg session
Indoor rowing provides a huge amount of information — splits, watts, stroke rate, heart rate and perceived effort.
Knowing how to use that information is what helps athletes improve.
Your Erg Coach can help you better understand:
• pacing strategies
• split and watt targets
• stroke rate selection
• heart rate guidance
• perceived effort (RPE)
• technical efficiency on the erg
The goal is not simply to complete the workout.
The goal is to complete the right training, at the right intensity, for the right reason.
Adapt your training when things change
Training rarely goes perfectly to plan.
Fatigue, time constraints, changing goals or unexpected interruptions can all affect your ability to complete a session exactly as written.
Your Erg Coach can help you make sensible adjustments, including:
• shortening or extending a workout
• modifying intensity
• changing interval structure
• adapting sessions around fatigue or limitations
• preparing for a test or race
Good training is not about following a plan blindly. It is about making informed decisions.
A coach beside your erg
Once you have created your personalised session through the Indoor Rowing Training Tool, Your Erg Coach allows you to continue the conversation.
Ask questions such as:
“Why is this workout structured this way?”
“How should this session feel?”
“Can I adjust this workout if I only have 45 minutes?”
“What should I focus on technically during these intervals?”
If your session is not visible in the conversation, simply copy and paste it into the chat, and Your Erg Coach can help you review and adjust it.
Try asking Your Erg Coach
Not sure where to start?
Try questions like:
“Explain the purpose of my session.”
“What should my pacing strategy be?”
“This workout felt too hard. How should I change it?”
“How can I improve my technique on the erg?”
Start your coaching conversation
Your training journey does not end when your session is created.
Use Your Erg Coach to better understand your workouts, make informed adjustments and continue improving as a rower.
Train with purpose
Your Erg Coach is part of The Coxswain’s Journey approach to rowing development — combining practical coaching experience with modern tools to help athletes train with greater understanding and purpose.
Better understanding leads to better training.