The Sub-7 Experiment

Tag: exercise

  • The Sunday I Nearly Skipped

    And we are back. Sunday morning.

    There was ice on the car. The heating was on in the house. Everyone else was warm and cosy. It would have been very easy to stay in bed, put something on the TV and write the whole morning off as “rest.”

    Instead, I scraped the ice off the car, put my gym gear on and went.

    Same routine as the last few days: I took my WHOOP scores and fed them into ChatGPT. Recovery, strain, sleep, stress, all of it. This time the response was different. Instead of another rowing session, it came back with a strength and conditioning workout.

    The plan was very specific. Exact machines. Exact reps. Exact weights.

    There was only one problem. The weights it suggested were based on the numbers from a couple of months ago, pre-surgery, when I was training regularly and feeling stronger. I am not quite there yet.

    So I asked the obvious question: are you sure about those weights, given that we have not done this in a while?

    To its credit, Coach GPT backed off. It lowered the recommended loads to something more realistic, and in the end they felt pretty much perfect. Hard work, but not stupid.

    There was another small win before I even started. On Thursday I had left my heel wedges at the gym. I assumed they were gone. When I walked in this morning, the receptionist handed them back. Someone had found them and turned them in. A tiny thing, but it felt like a good sign.

    Session done, I finished on the rower with two 250 metre sprints. The first one was fast but messy. I got a bit carried away, my wedges slipped and my feet came out of the shoes with about 18 metres left. Almost there, not quite. The second sprint was much more controlled.

    I am counting all of this as prototyping for the wedges. When the rower finally arrives at home, I want that setup dialled in so I can just strap in and go.

    Right now the car thermometer says minus 0.5°C. It is still cold, but I feel great. I have a solid session in the bag, I am not wrecked, and the next job is to go home, rouse the rest of the house and get everyone out for a walk around the lake.

    Training done. Family next. A good Sunday.

    Another good session logged. This is The Sub-7 Experiment. And it continues.

  • Trusting the Data on a ‘Meh’ Day

    I have just come out of the gym after my first proper session in a while. Last week was a family trip to London, which was brilliant, but it knocked me out of my routine.

    This morning was one of those days where I really did not fancy going at all. WHOOP had my recovery in the yellow. Sleep was fine, stress and strain yesterday were nothing dramatic, but I still felt flat. It would have been very easy to decide that today was not a gym day and leave it at that.

    Instead, I tried the new approach I have been talking about. I took my WHOOP numbers and dropped them into ChatGPT. In return, I got a clear session plan with target figures that matched how my body was supposed to feel on a “medium” day.

    The structure was simple. Five minutes of warm up at a set pace to get moving. Then three blocks of 2,000 metres on the rower, again at a set pace. Nothing heroic. Just long, steady, repeatable work.

    On paper it looked almost too easy, especially with that “you should probably train” yellow score. In reality it was exactly what I needed. Each 2,000 metres felt long and cruisy. Hard enough that I knew I was doing something, nowhere near the point of blowing up. By the end of the third block I felt like I had trained, but I did not feel broken.

    The bigger difference was in my head. I walked into the gym tired and not really in the mood. I walked out feeling lighter and quietly pleased with myself. The combination of WHOOP data and ChatGPT as coach gave me just enough structure to get over the hump of not wanting to start.

    It is early days for this experiment, but right now it has promise. If this is what a “didn’t want to go” day can look like, I am curious to see what happens on the days when I actually feel ready.

    This is The Sub-7 Experiment.

  • Rebuilding From the Heels Up

    July is over, and it was great to take a proper break, from tracking, measuring, and pushing. I didn’t count calories. I didn’t obsess over numbers. I just moved, ate well, and let things settle for a bit. And honestly, it was exactly what I needed.

    One of the biggest gifts of that downtime was the space to finally listen to my body, specifically, my right knee.

    The Knee

    For the past couple of months, I’ve had a nagging pain at the front of my right knee, especially after big rowing sessions. And I’ve just been ignoring it. Powering through. But July gave me the breathing room to pay attention, and to realise that I’ve probably been rowing wrong.

    If you’ve ever looked at the footplate on a rowing machine, there’s a movable part to adjust for foot length, a strap that goes across the widest part of your foot (for me, that’s the ball), a heel strap, and a raised piece that runs from the ball to under the toes.

    Every book and coach will tell you: push through the heels.

    But I wasn’t. I was pushing through my toes, without realising it. And that toe-heavy drive has been putting way too much pressure on the front of my knee. Now it makes sense.

    Relearning the Stroke

    So now, I’m retraining. Rewiring. Rebuilding.

    I’ve added heel wedges to the footplate to help me stay connected through the back of the foot. It feels completely alien. Like trying to walk only on your heels without ever rolling through your toes. It’s weird, disconnected, and it robs you of power.

    But it’s also starting to feel more right.

    Over the last few sessions I’ve been rowing with the power curve on display, focusing purely on form. And I think I’m starting to feel a bit of a breakthrough. My stroke feels a bit more connected. A bit more glute-driven. Like I’m finally pushing through the right muscles.

    I’m nowhere near breaking the 7-minute barrier right now, but I’m not starting from zero either. I’ve got a solid engine under the hood. This is about tuning it, making it run better, stronger, and more efficiently.

    The Bike

    On the cycling front, things are going well. The distances are creeping up, and I managed a solid 86km ride at the weekend with over 1,200 metres of climbing. That’s all prep for the 150km ride coming up in seven weeks.

    So yeah, July gave me space.
    And now August gives me the opportunity to build again, smarter this time.

    It might look a little different from before.
    But different might just be the thing that gets me there.

    This is The Sub-7 Experiment.

  • Monday Progress and the Power of Consistency

    It’s Monday, and I woke up looking forward to going to the gym.

    I could still feel the weekend’s row and heavy sled session in my shoulders, but I had a feeling a good workout would loosen things up, and it did.

    I asked ChatGPT for a session, and it gave me the same one as last time. That threw me a little. I voiced concern about repeating the same structure too often, worrying that boredom might creep in, that I’d lose interest. But the response was simple and sound: consistency is key.

    I’ve read that before, and now I’m starting to understand it. Consistency builds form. Builds strength. It all stacks up. And it’s all moving me toward the real goal: breaking 7 minutes over 2000 meters on the rower.

    So, I did the session. Started with a 2000-meter warm-up row, moved into a full circuit on the weight machines, added sled work and core training.

    This time, I nudged a few weights up, nothing dramatic, a kilo here, five there, just enough for that subtle progressive overload. Enough for it to feel like I was working.

    I finished with two 250-meter sprints on the rower, both at speeds I used to dream about, which is very pleasing but what I also noticed as what used to be a stretch pace is now my warm-up and cooldown zone.

    The whole session felt strong, controlled, and satisfying.

    When I got home, I bought myself a couple of new t-shirts. The description said they’re cut to show off the arms and chest, but a bit kinder to the middle. A little vanity? Maybe. But also a reward. If I like them, I’ll wear them with pride. And if I don’t, no harm, they’ll sit quietly in the cupboard.

    This is The Sub-7 Experiment.

  • Keys in the Box

    Another session done. A good one, structured, focused on weight and power. Felt great. There is a different buzz after a weights session. Not the same as after a long row, maybe it’s different feel good chemicals in the brain, but it’s definitely a different kind of energy. I walked out feeling invigorated.

    A couple of small but important wins today.

    First, the gym was empty. No waiting, no worrying, just me and the weights. It felt like I had my own private setup.

    Second, and this might sound silly, I hung my car keys up.

    There’s a little box with hooks by the gym door. All the big lads hang their keys there as they walk in. I’ve always noticed it. Today, my long-sleeve shirt didn’t have pockets, so I had nowhere else to put my keys. But instead of clinging to them or finding a workaround, I put them in the box. It felt weirdly significant, a quiet statement: I belong here too.

    Who knows, maybe those other guys are just as insecure as I sometimes feel, only better at hiding it behind bravado. But for once, that wasn’t my concern.

    Another shift I’ve noticed lately: I’m prepping with Coach GPT the night before. Not just turning up and winging it, but actively thinking about what I want to do, how I want to feel, what works and what doesn’t. I’ll swap out exercises if needed, so by the time I wake up, I’ve already mentally walked into the gym. It’s a big change, and it feels like progress.

    There’s still plenty going on, year end looming and all that, but today’s win was quiet and personal. Keys in the box. That’ll do.

    This is the Sub-7 Experiment.

  • A New Phase Begins

    Stream-of-Consciousness Check-In:

    Just out of the gym—had a really good session. I’m well-pleased with myself after last week’s 17,000-metre row on Saturday (that’s 10.5 miles, by the way!) and my 7:22 2K test on Monday.

    I thought it was time to switch things up a bit, since I’m going on holiday in a month. Still keeping an eye on rowing and that sub-seven goal, but I’m adding more weights now. I’m in the gym every day, and I’m getting so much out of it—not just physically, but mentally. That’s honestly the biggest takeaway so far: how much more grounded I feel, and how much better I am at dealing with things that used to derail me. The little things still pop up, but they don’t spin me out anymore.

    So yeah, still rowing—but now the weights are for me. Really for me. Why not work towards looking and feeling better by the pool, having a bit more confidence? I’m 55, not old, not saggy—still got plenty of life left. I refuse to be old. That’s not delusional, it’s just that I see too many people just stop, and I’m not going to be one of them.

    I’m particularly proud today because I went to the gym much later than usual—missed my normal window between the early and midday crowds. I was already half-talking myself out of doing anything except the rower (the “big dark cave” of the weights area is still intimidating). But today, I went in. Other people were there, but I still did it. I’m a long way from feeling at home in there, but it’s getting better.

    Honestly, I’m delighted. This is the next phase. It started today. ChatGPT came up with a brilliant plan and I executed it. I’m chuffed to bits.

    Now: time for lunch and back to work. Just wanted to share that with you—hopefully you’re as excited as I am, because I feel great.

    This is the Sub-7 Experiment.

  • Turning Crankiness into Power

    A controlled session, a clear head

    Me: “Ok, it’s Monday. I’m at the gym. Feeling a bit cranky. Whoop has me at 97% recovery. What’s the plan?”
    ChatGPT:
    “Perfect timing—you’re in a great position to turn that crankiness into pure fuel today.
    Here’s the plan:

    Warm-up (10 minutes total): • 5 minutes easy Assault Bike or Rower (low effort, just moving) • 5 minutes easy Rowing (~2:15–2:20/500m, ~20 spm)

    Main Rowing Session: • 5 × 500m intervals • Pace: 1:50–1:55/500m • Stroke Rate: 24–26 spm • Rest: 2 minutes light movement between intervals

    Optional Finisher: • 1 × 250m hard push (~1:45–1:48/500m)

    Cooldown: • 5 minutes easy rowing or bike, focus on deep breathing.

    Focus Today:

    • Channel the cranky energy, but stay smooth and powerful.
    • Strength through rhythm—not thrashing.

    If it feels like too much, back off the pace slightly. It’s about consistency, not self-destruction.”

    What a well-judged session that was.

    Old me would have used the crankiness as a self-destruct button, hammering myself into injury or exhaustion. Not today.

    Saturday, I visited a different gym. Same chain, different part of town.
    Let’s just say… there were some serious heavyweights in there.
    Only one rowing machine in sight, so ChatGPT adjusted the plan: two 15-minute sets, offering an easy exit if someone was waiting.

    In the end, no one needed it. I got the full session:

    • 2 × 15 minutes at 2:05/500m
    • 2 × 500m sprints at 1:49/500m
    • Bike spin
    • Then another 2 × 500m sprints back on the erg.

    Quietly delighted with myself.

    Out of curiosity, I asked ChatGPT what a 1:49/500m pace would mean over 2,000 meters.
    The answer? 7 minutes 16 seconds.
    That got my attention.

    ChatGPT then asked if I wanted to work towards 7:16 as an interim goal. I said yes.
    So today’s session was part of that plan—and it worked beautifully.

    Interestingly, I didn’t even notice the “optional” 250m finisher in the original plan.
    If I had, I might have paced the earlier rows differently—holding something back for a final flourish.

    Instead, I finished the set, then added two bonus 250m sprints:

    • Held a pace of 1:36/500m.
    • Controlled. Focused. No wild flailing.

    Before, I’d only ever glimpsed numbers like that when I was out of control and hanging on for dear life.
    Today, it was deliberate—and it felt powerful.

    The crankiness?
    Gone.

    And the progress?
    Undeniable.

    This is the Sub-7 Experiment.

  • I Needed That

    I needed that session in the gym today—really needed it.

    The last proper one I did was Friday. It was a big 10K row, and honestly, I overdid it. Afterwards, I ate loads of stuff I shouldn’t have—salty carbs, bread, potatoes. The works. Friday night, I didn’t sleep well. Saturday I was wiped out. I went for a walk, then actually crawled back into bed. Sunday was a good family day, with more walking, and Monday I went out on the bike—46km, and that felt great. Dialled in. Strong. Power was coming back.

    Tuesday was quiet—no formal exercise, just walking around town with my son. We had lunch together, and I loved that.

    But by Tuesday night, the voices were back.

    “It’s over.”
    “That’s the end of your streak.”
    “Go and eat. You’re feeling sorry for yourself—go on, eat more.”

    And this morning, first thing in my head:
    “Don’t worry about the gym. Take the day off. You don’t need it.”

    But I did. I really did.

    I asked ChatGPT for a mental health reset row, and it gave me just what I needed:
    30 minutes steady, with three controlled pushes at the end. No heroics, just structure. Just movement. And now, after the session?
    I feel great. Clear. Calm. More like myself.

    Yes, there’s still a hint of impostor syndrome. Still a flicker of guilt for not being at my desk first thing. But honestly? I’d have been useless if I had gone in without that session. My head was all over the place. Now it’s back together.

    I’m also realising something really important:
    Three or four days without movement is too much for me.
    Physically, mentally, emotionally—it’s just too long. I need the rhythm. I need the space. I need the anchor.

    And the real breakthrough?

    I chose to do something about it.
    I didn’t ignore it. I didn’t hide. I didn’t roll over and disappear under the duvet.
    I noticed it, I owned it, and I moved.

    That’s the difference now. And that’s the work.

    This is the Sub-7 Experiment

  • I Used to Train to Get Fit—Now I Train to Feel Right

    Me:
    “Good morning, I’m in the gym. It’s been 3 days. I need to move. I have 50 mins, let’s go. Include a warm-up please.”

    ChatGPT:
    “Good morning—and welcome back to the temple of movement. Let’s turn that 3-day gap into fuel.”

    Session Plan – 50 Minutes (Rowing + Weights Combo)

    1. Warm-Up (10 mins)
    • 5 min Assault Bike or Rower – Easy pace, focus on breathing
    • Dynamic Mobility – Leg swings, arm circles, hip circles, air squats x10, push-ups x5–10

    2. Rowing Block – Controlled Power (20 mins)
    • 5 x 500m @ 1:55–2:00/500m pace
    • Stroke Rate: 24–26 SPM
    • 90s rest between intervals
    • Final set: Optional push to 1:50/500 if ready

    3. Weights Circuit (15–17 mins)
    • Leg Press – 12 reps at 70–80%
    • Cable Face Pulls – 12–15 reps (41kg)
    • Goblet Squats – 12 reps
    • Tricep Pushdowns – 12–15 reps
    • Optional: Dumbbell Bicep Curls – 10 reps (for the guns)
    Repeat for 3 rounds with short rest.

    4. Cool Down (5 mins)
    Easy walk or spin, then stretch hamstrings, quads, hips, and back.

    And what a great session it was.

    Not long ago, three days between workouts was normal. Now? It’s too long. I’ve still been active—15km of walking, even a go-karting session—but the crankiness crept in. I was annoying myself. How it must have been for my people, I can only imagine.

    Three days off now leaves me feeling off-balance. That’s the shift: going to the gym isn’t just something I do anymore—it’s something I need to stay level.

    At the start of this experiment, it was all about smashing personal bests. And yes, the goal of a sub-7-minute 2K row still stands. But now, it’s also about clarity. Mood. Resetting the system.

    Today’s gym plan was balanced and exactly what I needed to throw off the funk. It wasn’t guilt-driven—it was need-driven. And that’s a different kind of motivation. A better one.

    I used to train to get fit. Now I train to feel right.

    This is the Sub-7 Experiment.

  • Old Limits, New Baselines

    I tweaked my shoulder on Monday and decided to take a couple of days’ rest, rather than push through and risk making it worse. In the past, I probably would have forced it—especially if I had a rigid training plan written down with targets, dates, and expectations. If the plan’s written down, you have to follow it, right?

    Well… no. And that’s the beauty of this experiment—I can pivot.

    The conversation with ChatGPT went like this:

    Me:
    “Hey good morning. I’m in the gym, shoulder’s still a bit twingy, but I want to row. What do you recommend—and a warm-up too, please?”

    ChatGPT:
    Warm-Up (10–12 min total)

    1. Assault bike or light row – 5 minutes easy
    2. Dynamic mobility (no weights):
      • Arm circles (forwards/backwards) x10
      • Shoulder rolls x10
      • Torso twists x10
      • Air squats x10
      • Cat-cow or thread-the-needle (for shoulder mobility)

    Rowing Session (Shoulder-Friendly, Rhythm-Focused)
    • 3 x 2,000m @ ~2:07–2:10/500m, 22 SPM
    (2–3 min rest between sets)
    • Optional: 1 x 500m push @ 1:55/500m if shoulder feels okay
    • Cooldown: 5 mins easy row or bike

    “Keep your stroke smooth—no need to muscle through the finish. Let the legs drive, keep the core engaged, and guide the handle in.”

    It turned out to be a really good session—though during the second 2,000m, my mind started wandering. I found myself questioning all of it:
    What’s the point? Where is this going? Is a sub-7 even possible for someone like me? Am I getting bored?

    It came out of nowhere. It was like my old mindset trying to sneak back in and talk me out of it. Talk me into giving up.

    And give it up for what?
    Go back to how I was?
    No thanks.

    That second 2,000m came and went. Then the third. Then a 500m push—1:42.
    And that’s when it hit me: real progress is showing up.

    Three sets of 2,000 meters at a cruisy 2:05/500m pace and 21 SPM. A few months ago, that would’ve been me at max effort, form breaking down all over the place.
    That final 500m at 1:42? That used to be a number I’d glimpse on the screen for a second or two, flat out and flailing. Today, it was measured. Solid.

    The physical progress is great. But the mental shift is the bigger win.

    Old thinking tried to creep in—but the new mindset held strong.

    It’s not about hitting the perfect session.
    It’s about making the average ones stronger, more consistent.
    That’s how I know this is working.

    This is the Sub-7 Experiment.