Bin the spreadsheet.
Plan every session in one place: erg, water, run, swim, bike or gym. RowMate adds up the load and tells you when you've planned too much.
Download on theApp Storefree, no account needed for the calculator
Plan the week ahead
It tells you when you've planned too much.
Build the next fortnight across every sport. RowMate scores the load as you plan, before you've done the damage, and it doesn't sugar-coat it.
Getting started
You don't start from a blank page.
It writes your first plan
Pick your sports and how many sessions a week you want. RowMate builds the opening plan for you.
A library of sessions
Ready-made sessions for every sport, with target splits and rates. Drop one on a day instead of writing it out.
Reminders that follow the plan
Scheduled on your phone for what you actually planned. No push server, so nothing leaves your device.
Five tiers, six sports
Rest is a session too.
Every session is typed by intensity, so your week balances instead of drifting into grey-zone junk metres.
Morning check-in
A number that knows you didn't sleep.
The plan handles your fortnight. The check-in handles today. Two taps on sleep and soreness adjust your readiness before you commit to the session you'd planned.
keep it controlled today
Log & stats
Log it. Watch it move.
Log what actually happened: splits, rate, watts, heart rate and RPE. Then watch training load and intensity balance shift as you go.
Goals & personal bests
2k, 5k, volume, streak.
Set a target and RowMate tracks the gap. It remembers every personal best you've pulled, too.
Free tool
Distance, time, split, watts.
Fill any two and the rest work themselves out. No account, no catch. open the full calculator.
Fill any two. The dotted fields are the ones driving the result.