Rowing
Every erg session is written as a multiple of your own 2k split, at a stroke rate, so the steady state, threshold pieces and race-pace 500s your coach plans are pitched at you, and the metres land on the same fitness and fatigue curve as everything else you train.
22cited rowing workouts and 0 plans, scored as rTSS-row from erg watts.
What your coach sees
The monitor reports power, so a row is scored from watts against your rowing threshold: your 30-minute test if you have one, otherwise an estimate from your 2k. A row with no power falls back to session-RPE rather than borrowing your cycling FTP.
Steady UT2, rate-stepped Wolverine sequences, threshold pieces, 4-minute and 2-minute intervals, 500 m repeats at 2k pace, starts, the 2k, 6k and 30-minute tests, and technique drills, transcribed from Concept2 and Wolverine Plan sources with citations on every entry.
Enter a 2k time and every split target resolves to a real pace per 500 m. Skip it and the sessions still work as relative targets, and Helios asks for the test rather than guessing your number.
Load is rTSS-row: your erg watts measured against your rowing threshold, squared, weighted by how long you held them.
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Every sport lands in the same week, on the same load picture, read by the same coach.