How your plan is built

Your plan is built from the answers you gave when you set up, your baseline pace, and established rowing methodology. It's a living plan: it starts from where you are and adjusts as you train.

What goes into it

• Your goal. Feel fitter, row further, improve your time over a distance, build rowing power, or support weight management. A race goal with a date shapes the plan around that day. Goals.
• Your experience. Beginner, Intermediate or Competitor, and whether you're coming back from an injury or a break. It sets how much work the plan starts with and how fast it builds.
• Your baseline. Your 2k pace, or a result converted to one. Every pace target comes from it. Your 2k pace and baseline.
• Your routine. The days you can row, how many sessions a week, and the longest session you have time for. The plan only puts workouts on your available days, and never asks for more than your longest session.

How it's structured

Most of your rowing is easy, aerobic work, with a smaller share of harder sessions — the 80/20 principle that serious endurance athletes train by. Over the weeks the plan moves through phases, building a base and then sharpening it, with lighter weeks along the way so the work can land. With a race date, the plan peaks and tapers for that day.

The 80/20 principle · Training phases · Session types

The Plan tab

The Plan tab shows your plan week by week. Each day's workout has a Start button, and an empty day can take a workout from the library. Under the week, Why this week explains what this week is for and anything that changed, followed by your goal.

The settings icon at the top opens Your plan:

• Plan settings — change your days, session length and goal. Changes start next week; this week stays as it is.
• Refresh schedule — rebuild your plan from next week with your current settings. This week stays as it is, and changes you made by hand to later sessions are undone.
• New plan — start a new plan from scratch.
• Past plans — plans you've finished or replaced.

Coming back after a long break

If it's been more than four weeks since your last planned session, the plan you left no longer fits. Norvin offers Start a fresh block: a new block that starts from your current fitness and builds back up from there.