Rowing performance platform
One platform for rowing coaches. Plan your season around race day, programme sessions to the watt, and see how your athletes are tracking — all in one place.
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| 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 | 68 0 | 7.5h | 92% | — |
The problem
Training plans in one spreadsheet. Wellness data in an app. Test results in another file. You end up pulling it together manually, and it's easy for things to slip through.
How someone's feeling and what the numbers say often sit in different places. It makes it tricky to know where an athlete's actually at on any given day.
Working out splits, updating programmes, following up on check-ins. It's not complicated, but it takes time — and it's time that could be spent coaching.
The solution
rowa puts your season plan, session programming, and athlete monitoring into one system. It's built for how rowing programmes actually run.
Set your target races and rowa maps the season backwards — Base, Build, Peak, Taper — with zone distribution for each phase.
Sessions are prescribed to the watt, based on each athlete's 2K time. Same session structure, different targets for each rower.
Wellness check-ins, wearable data, erg scores, and compliance in one view. You'll get flagged if someone needs attention.
How it works
Pick your target races. rowa works backwards from race day and lays out the periodisation — Base, Build, Peak, Taper.
Pop in each rower's 2K time. rowa works out their splits, rates, and watts for every training zone.
Link up Garmin, Strava, Concept2, or Apple Health. Wellness and session data come through automatically.
Check your dashboard in the morning. You can see who's tracking well, who's been flagged, and what might need adjusting.
Outcomes
How athletes are feeling and what the data shows, in one place. Makes it easier to make loading and selection calls with the full picture in front of you.
If wellness dips or load creeps up, rowa will flag it. Gives you a chance to adjust before it becomes a problem.
Splits, programme updates, wellness follow-ups — rowa handles the repetitive stuff. Frees up time you'd rather spend coaching.
Compliance, test results, and wellness trends sitting side by side. Helpful when you need to explain a call or back up a decision.
Each session has individualised splits, watts, rates, and duration. Everyone knows what they're meant to be doing.
The kind of periodisation and monitoring that national programmes use — set up so any coach can run it without a full support team.
Product
Coach view
A quick look before you head out. You can see who's tracking well, who might need a lighter day, and whether anyone needs a conversation.
Squad avg HRV 61 · 89% compliance this week
Programming
Each session has target splits, watts, and rates laid out. The programme adjusts to each athlete's physiology — same structure, different numbers for each person.
AI programming
You put in a 2K time and rowa works out the training zones — splits, rates, watts. You write the session, rowa handles the numbers.
Who it's for
A week with rowa
Monday 6:45am
Check the dashboard on your phone. Everyone's looking good except Sophie — her wellness has been dipping for a few days. You pull back her session before heading out.
Tuesday AM — Water Session
Targets are up at the boathouse. Tom's on 2:13 at r20, Emily's at 2:26. Same session, different numbers. No one needs to ask what split they should be on.
Wednesday PM
Have a look at compliance after the morning session. 92% across the squad. One missed — send a quick message through rowa.
Thursday 7am
Wellness trends for the week come through. Three athletes tracking well, one looking a bit flat. Mention it to the physio, ease off Thursday's loading.
Saturday — Long Row
Look back over the week. 11.2 hours of structured training. 94% compliance. A couple of PBs on the erg midweek. It's all in rowa already.
Sunday
Rest day. Spend ten minutes looking at next week's programme. It's already there. Make one small change and close the laptop.
The difference
Join the waitlist and we'll let you know when it's ready. Refer friends to climb the list — top 10 get 10% off their first year.
Want to help us shape rowa, or have questions? Get in touch