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 and 60-minute results.
Log your erg benchmarks, get personalised pace zones, and follow a research-based programme built for your goal and the plan length you choose. 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
Team pricing for clubs and squads. The coach dashboard and roster tools are Coming on Team.
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 from your benchmark results and presents them on a dedicated Zones screen; relevant targets also appear inside workouts. It builds a periodised training programme — Foundation through Race rehearsal.
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
Review steady-state, threshold, and race-pace splits on the dedicated Zones screen, then use the relevant targets inside your workouts — derived from your actual results, not a generic calculator.
Goal-specific plans
Choose a 2K, 6K or 60-minute goal (or general fitness) and a plan length from 4 to 12 weeks. The programme runs from Foundation through Race rehearsal.
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
ErgBuddy builds periodised plans for the 2K, the 6K and the 60-minute test. For half-marathon and marathon rows, our guides cover pacing and training.
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: modelled on how successful endurance athletes train (Seiler & Kjerland, 2006).
Periodised progression
Programmes progress through six phases: Foundation, Build, Specific, Sharpen, Taper and Race rehearsal.
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). Review the zone structure on the dedicated Zones screen; relevant target splits — from UT2 steady-state through to race pace — remain 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, a structured training programme, and full workout history in-app. Pro adds progress charts, training-load analytics, and CSV export for $2/month (or $9.99/year). Coach and team tools are Coming on Team ($1.99/user/year, $20/yr minimum).
- What training methodology does ErgBuddy use?
- The programming follows a polarised intensity distribution: plans aim for roughly 75–80% low intensity, about 10% moderate and 10–15% high (UT2 and UT1 count as low, AT as moderate, TR and above as high). Programmes follow a six-phase periodisation model: Foundation, Build, Specific, Sharpen, Taper and Race rehearsal, fitted to the plan length you choose (4 to 12 weeks).
- Can I use ErgBuddy for half-marathon and marathon erg training?
- Not as a dedicated plan. ErgBuddy builds plans for 2K, 6K and 60-minute goals, and for general fitness. For longer rows, our half-marathon and marathon guides cover pacing and training, and your pace zones give you your own UT2 and UT1 splits for the long sessions.
- 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
How to structure training for 2K, 6K, half-marathon and marathon goals, with pacing from your benchmark.
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)
- Full workout history in-app
Pro
$2/mo
- Everything in Free
- Progress charts & trends
- Training load analytics
- Export workout history (CSV)
For coaches & clubs — Team plan
Team
$1.99/user/year
- Everything in Pro
- Coming on Team — Coach dashboard
- Athlete roster management
- Programme assignment
- Coming on Team — 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