I wasn’t going to capture this one, just a short session, but then I thought, why not?
It’s been a couple of days since I got to the gym thanks to work commitments, and I found myself with an hour or so between calls. Head was melted. I needed to move.
So, off to the gym. I asked ChatGPT for a structured 30-minute row. It gave me a plan, I followed it. Then I threw in a few rounds of heavy sled pushes, because I needed more.
That’s it. Job done. Head cleared. Recharged for the afternoon.
Why Did I Start This Experiment? To see if I could use ChatGPT as a coach and training advisor to help me row 2000 meters in under 7 minutes on the indoor rowing machine—the erg.
That’s the core of this experiment, and I thought I’d share a full, unedited conversation I had with ChatGPT today to show exactly how that plays out in real time.
Me: “Ok I’m in the gym. Kinda feeling tired and run down but I think it’s mental health. Whoop has me in the green at 75% recovery. I think I want to do distance today. No exercise yesterday. What do you recommend?”
ChatGPT: “If you’re feeling a bit tired and it’s more mental than physical, a steady endurance row is a great call—it’s meditative, rhythmic, and tends to shift mood in a positive way without needing to be all-out.
Here’s what I suggest for today’s distance row (45–50 mins total): Session: 10,000m steady state
Warm-up: 5 mins easy (2:15–2:20/500m) at ~20 SPM
Main Row:
9,000m at ~2:05/500m, 22–24 SPM
Smooth, controlled, find your rhythm
Last 1,000m: Pick it up if you feel good—finish strong at ~1:55–2:00/500m
Cooldown: Optional 3–5 mins easy spin or slow row
Let’s get that good-tired feeling—burn off the mental fog and come out the other side. Want a finishing push suggestion too?”
Me: “Thank you. Let’s row first and then see about the pushing.”
ChatGPT: “Perfect—lock into the rhythm, breathe it out, and let the row do its thing. You’ll know by the end if that sled wants a turn or not. Let me know how it goes when you’re done.”
Post-Session: Me: “Found a good rhythm at 23 SPM. First 9000m @2:05. Final 1000m at 1:48–1:53 @30–31 SPM.”
ChatGPT: “That’s a strong session—controlled, consistent, and a powerful finish. Holding 2:05 at 23 SPM for 9K is impressive. And a sub-1:50 push to close it out? That’s real progress. You’re building aerobic endurance and power now. Legs feeling worked or still ticking over?”
Me: “Legs are feeling worked. I think we might need to do some lower back/core work—I was losing form near the end.”
ChatGPT: “Great observation. Lower back and core work will make a real difference, especially when fatigue sets in. We’ll integrate targeted strength work on your next gym day. Let’s build that base.”
Me: “I just snuck in some sled work—5 x push and 5 x pull at 75kg.”
ChatGPT: “Love that. That’s a strong finisher—especially after a 10K row. Power + consistency = serious gains. Let me know how the legs and back feel tomorrow—we’ll adjust accordingly.”
So why share this today? Because this is the experiment in action: using AI as a training partner that adapts in real-time—offering structure, encouragement, and flexibility, almost like a human coach.
Of course, a real trainer could correct form mid-session. ChatGPT can’t. It can offer YouTube links and detailed stroke guidance, but it can’t nudge my hips or spot poor posture. That’s fine by me. I enjoy experimenting and finding what works for my body.
And the suggested session was meditative. That rhythm, that structure—it lifted the fog. I walked in scattered, and walked out level-headed.
A Note on the Tech: There are a lot of doomsday headlines about AI—how it’ll take jobs or make people redundant. And in some industries, yes, roles will change.
But here’s my advice: Don’t fear it. Explore it. Create a free ChatGPT account and just ask:
“What can you do for me?”
“How could we work together?” Let it ask you questions back. You’ll be surprised what it can help with.
This is more than an experiment in rowing. It’s an experiment in mindset, in learning, in adaptation. And for me? It’s working.
The Sub-7 Experiment 