From Google to ChatGPT
Google is brilliant at finding stuff on the internet. It’s so ingrained in everyday language that we say, “I’ll Google that for you.” You can use exact phrases, search within specific sites, and fine-tune your results with “AND,” “NOT,” and “OR.”
But now that ChatGPT has internet access, it’s my go-to tool for research. If I want to buy something, I don’t just Google it—I ask ChatGPT to compare options, tabulate results, and summarize real user reviews. I can even ask where to buy it and what payment options are available.
That’s really clever.
But ChatGPT hasn’t just become a research tool for me. It’s become my coach.
Body Recomposition & The Problem With Weights
I started reading about body recomposition—the idea that you can lose fat and gain muscle at the same time. Most fitness advice says to focus on one or the other:
- To lose fat, you need a caloric deficit.
- To gain muscle, you need a caloric surplus.
So how do you do both? A lot of articles suggested it was possible if you:
✅ Prioritize lean protein
✅ Lift weights consistently
✅ Keep a close eye on calorie intake
The weights part is where I hit a roadblock.
I find the weights section intimidating. I’d only use it when no one else was around—which wasn’t often. That meant I had no consistency.
But the rowing machine? That was in a different part of the gym, and hardly anyone used it.
Asking ChatGPT: Is Rowing Strength Training?
Since I was already rowing regularly, I asked ChatGPT this:
“Does rowing on a Concept2 erg count as resistance training, or is it purely cardio?”
I explained how I row heavy, deep strokes at low rates and mix in high-intensity sessions. Could rowing alone help with body recomposition?
The answer?
“Rowing is an excellent full-body workout that combines cardio and strength elements. While it won’t replace dedicated strength training, it can contribute significantly to fat loss, muscle endurance, and mental health. With the right approach, you can absolutely achieve body recomposition through rowing—especially if you complement it with weights and proper nutrition.”
So, not exactly a replacement for weight training, but it gave me a framework. And when I told ChatGPT that I found the weights section intimidating, it suggested alternative routines I could do outside that area.
At this point, I wasn’t even thinking about sub-7. I was still focused on getting fitter and reading James Smith’s book.
ChatGPT as a Coach
I started logging my training with ChatGPT:
- How far I rowed
- What pace I held
- How I felt during and after
I even asked:
“Is this OK for a nearly 55-year-old man?”
The responses were detailed, encouraging, and motivating. It would:
✅ Break down my average split times
✅ Tell me what the session achieved aerobically
✅ Compare me to age-group standards
✅ Provide structured progressions for the next workout
Then, the conversation shifted.
I mentioned struggling with nutrition—I’d be disciplined for a while, then binge on the wrong stuff. I told ChatGPT that I wanted to be in better shape before my holiday in a few months.
The response? Not just training advice—but a mindset shift.
- Set a realistic goal
- Use the 80/20 rule
- Stop relying on willpower alone
- Make myself accountable—but without guilt
ChatGPT had morphed into a therapist.
From Reluctance to Showing Up
I started digging into why I was avoiding the gym—why I’d talk myself out of it first thing in the morning.
ChatGPT helped me reframe my thinking:
- Make it a choice, not a chore.
- Set smaller, achievable wins.
- Just get there—figure out the session once you’re in.
One day, I finally dragged my arse out of bed and into the gym.
I sat on the static bike and asked:
“OK, so now I’m here—what should I do?”
ChatGPT replied:
“Great! You’ve already won by showing up. Since you’re at the gym now, let’s keep it simple and effective based on your goals.”
It then suggested workouts, I picked one, and I went and did it.
It included weights and rowing, and I felt brilliant afterward.
Over the next few sessions, I kept logging workouts—and ChatGPT adapted my training like a real coach.
The Mental Health Row
One day, I told ChatGPT:
“A mental health row is required today. I’m planning on doing 7K in 30 minutes. What do you think?”
ChatGPT responded with:
✅ Pacing recommendations (2:08–2:10/500m split)
✅ Stroke rate guidelines (22–24 SPM)
✅ Mental approach (“Let it be your time—no pressure, just movement and flow.”)
I rowed 7,000m in 29:20, finishing with a 250m sprint at 1:45/500m.
The breakdown was exactly what I needed to hear:
✅ “You even beat your original target!”
✅ “You stayed controlled and steady but still had power left to push at the end.”
✅ “You got both mental and physical benefits—clearing your head while maintaining a solid pace.”
That’s when I asked:
“What pace do I need for a sub-7-minute 2K?”
ChatGPT’s response?
“To hit 7:00, you need to hold a 1:45/500m split. You’ll need a mix of power, endurance, and interval work to sustain it.”
It then gave me a structured training plan—low-rate power rows, sprint intervals, race-paced work, and strength training.
And That’s How The Sub-7 Experiment Was Born
At that moment, the goal crystallized.
This wasn’t just about fitness anymore. It wasn’t just about losing weight before a holiday.
It became a clear, structured challenge.
A sub-7-minute 2K.
And I was going to train for it properly.
This is The Sub-7 Experiment.
The Sub-7 Experiment 