Self-coached rowers
You want structure but don't have a coach. ErgBuddy builds your plan from your benchmarks.
Indoor rowing training plans for faster 2k, 6k, half-marathon, and marathon results.
Log your erg benchmarks, get personalised pace zones, and follow a research-based program that adapts to your goal distance and timeline. Built on sports science — not guesswork.
No credit card. Works in demo mode without sign-up.
Who ErgBuddy is for
Whether you're chasing a PR or building a base, ErgBuddy gives you the same quality programming that used to live only in college boathouses.
Masters athletes
Balancing recovery with progression. Programs account for sustainable training loads.
Home erg users
No boathouse? No problem. Structured training that works on any ergometer, any browser.
Coaches & teams
Use ErgBuddy to generate plans for your athletes based on their individual benchmarks.
How ErgBuddy works
Three steps from benchmark to structured training. No spreadsheets, no guessing.
1
Enter your benchmarks
Log your 2k, 6k, or 60-minute personal best. That's all the engine needs to calibrate every pace target.
2
Get your pace zones & program
ErgBuddy calculates six pace zones and builds a periodised training plan — phased from base building through race sharpening.
3
Row today's workout
Open the app, see today's session. Target split, duration, intensity, and the reasoning behind it — every day.
Training tools that adapt to you
Every feature is driven by your actual erg performance — not generic calculators.
Benchmark tracking
Log your 2k, 6k, and 60-minute tests. Your PBs automatically anchor every pace zone and workout target.
Pace zones
Get steady-state, threshold, and race-pace splits derived from your actual results — not a generic calculator.
Goal-specific plans
Choose your goal distance and timeline. The program phases from base building through to race sharpening.
Daily workout
See today's session the moment you open the app. Duration, target split, and the reasoning behind it.
Intensity balance
Training distribution is visible at a glance — mostly aerobic base, with threshold and high-intensity in the right doses.
Works everywhere
Any browser, any device. Try the full app in demo mode. No app store, no hardware lock-in.
Goal-specific erg training
Pick your goal distance. ErgBuddy builds a periodised program with the right volume, intensity, and pacing for that specific event.
Built on sports science
ErgBuddy's programming follows a polarised intensity model backed by published rowing research. Every training decision traces back to evidence.
Benchmark-anchored pacing
All pace zones are derived from your actual test results, following Ingham et al. (2002) on the relationship between aerobic power and 2k performance.
Polarised intensity
~75–80% low intensity, ~10% moderate, ~10–15% high intensity — the distribution used by elite endurance athletes (Seiler & Kjerland, 2006).
Periodised progression
Programs progress from foundation to build to sharpening — mirroring how Olympic rowers structure their seasons (Plews et al., 2017).
Frequently asked questions
- How does ErgBuddy calculate my pace zones?
- ErgBuddy derives your pace zones directly from your benchmark results (2k, 6k, or 60-minute test). Every target split — from UT2 steady-state through to race pace — is anchored to your real performance, not generic tables.
- Do I need a Concept2 erg to use ErgBuddy?
- No. ErgBuddy works with any rowing ergometer including Concept2, WaterRower, RP3, and others. You just need your benchmark times or splits to get started.
- Is ErgBuddy free?
- Yes — the free tier gives you benchmark tracking, pace zones, and a structured training program. Pro adds advanced features like unlimited workout history, CSV export, and coach/team tools for $2/month.
- What training methodology does ErgBuddy use?
- The programming follows a polarised intensity distribution model supported by rowing sports science — roughly 75-80% low intensity, 10% moderate, and 10-15% high intensity. Programs are periodised from base building through race sharpening.
- Can I use ErgBuddy for half-marathon and marathon erg training?
- Absolutely. ErgBuddy supports 2k, 6k, half-marathon, and full marathon goal distances. Each goal gets its own periodised program with appropriate pacing and volume progression.
- Do I need a coach to use ErgBuddy?
- No — ErgBuddy is designed specifically for self-coached rowers. The app generates a structured, personalised training plan from your benchmarks. If you already have a coach, it can supplement their programming with pace-zone data and session structure.
Explore rowing training guides
In-depth guides on pacing, periodisation, and goal-specific programming for indoor rowers.
Indoor Rowing Training Plans
Structured programs for 2k, 6k, half-marathon, and marathon goals — built from your benchmark results.
Rowing Pace Zones Explained
Understand UT2, UT1, AT, and race-pace zones — and how ErgBuddy calibrates them from your tests.
Training Methodology
The sports science behind ErgBuddy's programming — periodisation, intensity distribution, and recovery logic.
2K Rowing Training Plan
A goal-specific guide to training for a faster 2,000m erg test with structured phases and pacing.
Masters Rowing Training
Training strategies for masters athletes balancing recovery, consistency, and long-term progression.
Research & References
The published studies and evidence that inform every pace zone and training phase in ErgBuddy.
Steady-State Rowing
Why UT2 training is the foundation of erg fitness — how to set the right pace and avoid common mistakes.
How to Set Rowing Splits
Step-by-step guide to calculating target splits for every training zone from your 2K benchmark.
Simple, transparent pricing
Start free. Upgrade when you're ready for the full training toolkit.
Free
$0forever
- Workout logging
- PB tracking & pace zones
- Basic program generation
- Demo mode (no sign-up)
- Last 90 days of history
Pro
$2/mo
- Everything in Free
- Unlimited history
- Progress charts & trends
- Training load analytics
- CSV & PDF export
- No ads
- Priority support
Team
$1.99/user/year
- Everything in Pro
- Coach dashboard
- Athlete roster management
- Program assignment
- Team analytics
- Bulk data export
- Session compliance tracking
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Ready to structure your erg training?
Start with your most recent 2k or 6k result and let the engine do the rest.
Open ErgBuddy