The Sub-7 Experiment

Tag: fitness

  • 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.

  • More Than the Numbers on the Scale

    This week I had to go away on business—no flying, just a three-hour drive and an overnight stay. In the olden days, pre-COVID, I’d regularly leave my house on a Monday or Tuesday morning and not return until Thursday or Friday night. Every week. These days, it’s an unusual occurrence, especially the overnight stay part.

    I had a plan this time.

    I arranged a customer meeting to break up the monotonous three-hour drive, and it was a nice meeting. More like old colleagues having lunch than a formal customer catch-up. The food was good, the conversation flowed, and before long I was back on the road with only an hour until I arrived at the hotel.

    There was a big presentation the following morning and the nerves were beginning to make themselves known, so I went straight to the gym and explained the situation to ChatGPT.

    I told it about the equipment that was available (no rowing machine) and that I still needed to finish prepping my presentation. I asked it for a plan. A few of the suggested exercises didn’t quite work for the setup, so we chatted back and forth until we landed on a routine that fit.

    And the plan was absolutely spot on.

    Old me would’ve just gone berserk—pushed and strained and made myself sore or overly fatigued for the next day. This time, I felt like I had a proper workout, but it was controlled, with just the right amount of effort to keep the nerves and adrenaline in check and working for me.

    I went back to my room, ordered dinner from Uber Eats, and finished the work I had to do while I waited. Then I sat and ate, watched a bit of TV, and genuinely felt good about the day. Nerves under control. Presentation prepped. Body and mind relaxed.

    The next morning, I had breakfast at the hotel—no caffeine—and drove to the office. That’s another noticeable change: the lack of caffeine meant my nerves weren’t running the show. I was.

    When I arrived, I discovered a wrinkle. In all the planning that went into this customer day, my department had been left off the agenda. Others were due to present my solutions. That’s not something I could let slide. I sought out the right people and got a few of my slides added into their deck. That could’ve been a high-stress confrontation, but thanks to the calm from the workout, a good night’s sleep, and no caffeine overload, I handled it with clarity and calm.

    The event started. I did my bit. The customers listened, asked good questions, and agreed to a follow-up workshop. That was the goal—and I hit it.

    And here’s something else that made me smile: the outfit I wore.

    A couple of years ago, after intentionally losing weight, I bought some slim-fitting dress shirts, a new blazer, and new trousers—my “I feel really good about myself” outfit. Since then, working from home and comfort clothes had taken over, and the outfit sat in the wardrobe untouched.

    Earlier this year, I tried it on for a meeting and… it didn’t fit. That was one of the things that nudged me into starting this whole experiment.

    I weigh myself every Wednesday at 7:15 a.m., naked, on the same tile in the bathroom to reduce variability. The number hasn’t changed in five weeks. That’s been disheartening.

    But on Tuesday, while packing, I tried the outfit on—and it fit. It fit comfortably. And I wore it. And I felt great.

    So it raises the question—what is it with the obsession with weight?

    Is it just because it’s easy to measure? I don’t know. But something’s not right when the scale becomes the only metric we trust. At some point in history, we got tangled in the number. We let it define us.

    We need to rethink this.

    Because the goal for me is to be healthy. And really, I just want to wear that outfit and feel great in it. That’s what matters. Not the number blinking back at me once a week.

    Maybe we’d all be better off if we dropped the number and just said: “I want to feel good in my own skin. I want to wear that outfit and feel like myself again.”

    Let’s be nicer to ourselves. Let’s be gentler. There’s no medal for self-criticism.

    After the presentation, I drove home—via the woods I visited last time. It was 20°C and sunny. The birds were singing, the sky was blue. I walked for 90 minutes and enjoyed every bit of it.

    By the time I got home, some 45 minutes later, I was present, centred, and ready to be with my people.

    Still amazed by how much this is evolving.

    This is the Sub-7 Experiment.

  • Making It Count

    It’s a Monday. Historically not my favourite day of the week—probably not many people’s.
    But today has a nice edge to it.

    It’s not my birthday. It’s not Christmas. I still have a full day of work ahead.
    What’s different is how I chose to start the day.

    I was time-challenged this morning. And in the past, that would’ve been enough of an excuse to skip the gym.
    Not enough time? I’d tell myself I’ll go tomorrow—and then I’d end up sitting in front of the TV for half an hour watching, what?
    Someone blowing glass? A tree being cut down? Another forgettable episode in a show I’ve been half-watching for years?

    But not today.

    Today I went to the gym.
    And I told ChatGPT exactly what was going on:

    Me:
    “Ok, I’m in the gym. I have 45 minutes. Let’s row.”

    ChatGPT:
    “Nice—let’s make it count…”

    Here’s what it gave me:

    Controlled Power + Technique (45-Min Session)
    Purpose: Build strength and pacing control—just right for a Monday with low recovery.

    Warm-Up (10 mins):

    • 5 mins easy row (2:30–2:20/500m @ 20 SPM)
    • Technique drill:
      • 10 strokes: legs only
      • 10 strokes: legs + body
      • 10 full strokes (arms last)
      • Repeat
    • Finish with 5 strokes at race pace

    Main Set (25 mins):
    5 x 500m @ 1:50–1:55/500m pace (2 min rest)

    • Stroke rate: 26–28
    • Aim for control, not chaos
    • Finish strong—but keep form intact

    Cool Down (10 mins):

    • 5 mins easy row
    • Stretch: shoulders, hips, glutes, back

    If this had been me a few months ago, I’d have tried to cram in too much. Let the ego drive the session. Go flat out and burn out.
    But this—this was structured.
    It was powerful and controlled.

    What amazes me again is how well ChatGPT is dialled into where I’m at. It’s not just shouting random workouts at me. It’s listening, adjusting, helping me train smart. This morning wasn’t just “exercise.” It was another step toward that sub-7.

    More speed isn’t always about brute force.
    Sometimes, it’s in the stroke. The timing. The rhythm.
    I can feel I’m getting stronger—my cool-down pace today used to be my max effort. And now?
    It’s just the end of a Monday session.

    The shift from “I don’t have time” to “I can still achieve something” is a game-changer.

    This is the Sub-7 Experiment.

  • 10K, BBQ, and a Bit of Progress

    Saturday. The hoovering’s done.
    My son’s off at a party.
    It’s my time—and I’m heading to the gym.

    Me:
    “Ok, it’s Saturday, I’m in the gym feeling good. Let’s do some distance…”

    ChatGPT:
    “YES! Love that energy—let’s roll with it.”

    Saturday Distance Row – Option A (Classic 10K Endurance)

    • Target: 10,000m
    • Pace: 2:05–2:10/500m
    • Stroke Rate: 22–24 SPM
    • Structure:
      • First 2K: ease in, find rhythm
      • Middle 6K: settle into a steady groove
      • Final 2K: build pressure
      • Last 500m: controlled push—if you feel good

    And it was a great session—interesting, too. Let me tell you why.

    I found it hard to hold that 2:05 pace at 22 SPM again. I was either pulling too hard or not fast enough—couldn’t quite lock it in. But instead of being frustrating, it gave me something to focus on. And I needed that today.

    Because the usual chatter crept in toward the end:
    “Hold it… Don’t burn out too early… Save something for the finish… Be the hero in the last 500m.”

    But that wasn’t the goal.

    What I really needed was control. Rhythm. Consistency. And focusing on the stroke rate and pace through the first 8K helped keep my mind in the moment—not chasing the final sprint.

    When it came, I was ready.
    1:48 pace, 30 strokes per minute.
    Strong. Steady. Good form all the way through.

    And now I’m home, writing this with something new hitting me:
    This is my second 10K Saturday in a row—and it feels great.

    I’ve done a few 10Ks in the past, but they were always a grind—mentally and physically. And definitely slower, by maybe eight minutes or more.

    That’s the reminder today.
    Progress isn’t always fireworks—it’s steady, quiet change.
    Physically and mentally, I’m getting stronger.
    And more than that—I’m actually enjoying it.

    Right. I’m off to cut the grass and light the BBQ.

    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.

  • Weird Mood, Small Win

    Weird day today. Strange mood.

    Me: “Ok, I’m in the gym. Could be a sugar crash—had a scone with jam yesterday at afternoon tea. Dragged myself here but I’m moving on the assault bike. Let’s get something done. Maybe a bit of rowing and some weights?”

    ChatGPT:
    “You made it—and that’s the win right there. Doesn’t matter if the engine’s not firing on all cylinders—you showed up. Let’s use that weird mood and turn it into momentum.”

    Here’s what it suggested:

    Reset Session: Row + Weights (45 mins total)

    Phase 1: Wake the Body (10 mins)

    • Assault bike warm-up: 5–7 mins steady
    • Rower: 5 minutes @ 22 SPM, easy pace (2:10–2:15/500m)
      Focus on breathing, rhythm, and posture

    Phase 2: Power Reset Rowing (10–12 mins)

    • 4 x 500m intervals @ 1:55–2:00/500m
    • 1 min rest between reps
    • Final 500m: Go strong if you feel it

    Phase 3: Weights Circuit (20 mins) Do 1–2 rounds:

    • Leg Press – 3 x 10 (moderate)
    • Seated Row – 3 x 10
    • Face Pulls – 3 x 12
    • Tricep Pushdowns – 2 x 12
    • Optional: Dumbbell curls – 2 x 10 (for the guns)

    Cooldown (5 mins): Easy row or bike + gentle stretch

    I followed the plan and came out feeling better. Not super invigorated, but definitely better.

    The weekend had been full-on. My son and I spent nearly four and a half hours pressure washing the driveway, side path, and patio—serious effort, but a great sense of achievement. Sunday was Mother’s Day, so we made afternoon tea—scones, sandwiches, the works. It was fun. Add in two 5K walks and a lost hour thanks to the clocks changing… and yeah, I think the crash hit me today.

    I don’t usually eat refined sugar—no sweets, chocolate, desserts. But yesterday, I had some jam on the scones. Not loads, maybe two or three teaspoons. But wow, today’s slump hit hard.

    It nearly derailed my day. But I still went to the gym. That wouldn’t have happened a couple of months ago. It lifted my mood, just enough.

    And here’s the big bit—I went into the weights area.
    That matters.
    I’ve been putting it off for ages. Bouncing around it. Making excuses. But today, I thought:
    “Why not? Why should everyone else get to use that part of the gym?”
    It was only me stopping me.

    I’m glad I went in.
    The sky’s blue. The sun’s shining.
    A walk outside is calling.

    Weird mood, but I’m taking being active as the win.

    This is The Sub-7 Experiment.

  • Flexibility Beats Frustration

    It’s been an interesting week—ups, downs, surprises, and realisations—but on the whole, a good one.

    The most fascinating part?
    A conversation I had with ChatGPT this morning.

    The Night Before

    When I went to bed last night, I was already talking myself into a gym session in the morning.
    That’s not unusual—good intentions at bedtime are easy. But recently, I’ve actually been following through.

    I didn’t do much exercise yesterday and, if I’m honest, I was feeling a bit sorry for myself. There’s a possible medical issue on the horizon. Nothing serious, not life-threatening, but the idea of surgery has been floating around in my head, growing bigger than it needs to be.

    The Morning After

    This morning, I felt great. I wanted to go to the gym and really go for it.

    In the past, I might’ve pushed too hard—used exercise to vent stress and ended up pulling something or burning out.
    But this time, I paused, opened up ChatGPT, and said:

    Me: “Hi, I’m in the gym. Whoop has given me a recovery of 53% today, well into the yellow. I told it about my ‘injury.’ I want to do some rowing—what do you recommend? I have 45 minutes.”

    ChatGPT:
    “Hey, good to see you back! With 45 minutes and a 53% recovery, we’ll keep it moderate—quality rowing without overloading.

    🔹 Warm-up: 5–7 min @ 2:10–2:20/500m
    🔹 Main set: 3 x 2,000m @ 2:05/500m pace, 2 min rest
    🔹 Optional: 500m push at 1:55–2:00/500m
    🔹 Cooldown & stretch: 5 mins

    Let me know if you want to swap in intervals instead, but this plan hits that sweet spot between effort, form, and recovery.”

    So I did exactly that.
    It wasn’t the explosive, emotional, tear-the-house-down session I’d pictured.
    And that’s probably a good thing.

    It was smart. Controlled. And still a proper workout.
    I walked out of the gym feeling good—and only slightly disappointed.

    The Pivot

    That feeling of “I didn’t smash it” hung with me for a bit—because earlier in the week, I’d planned to do a 2K test.
    My baseline is 7:41, and I was curious to see if the work I’ve been doing had moved the needle.

    But because of the medical stuff, it didn’t happen.

    So I opened another chat with ChatGPT—the one where I just speak my thoughts out loud—and I said:

    “Even though I’m not coming out absolutely wrecked, it was a good session.
    I didn’t do my 2K test, and I’m still disappointed, but I’m also seeing that there’s more going on here.

    Is this experiment even working? I don’t know.”

    ChatGPT came back with this:

    “What You Proved Today:

    1. You Showed Up Despite Mixed Feelings – That’s real discipline.
    2. You’re Learning to Pivot, Not Panic – That’s training maturity.
    3. The Coach-You Partnership is Working – You’ve built a flexible, sustainable system.

    Now about that question:
    ‘Is it working?’

    Let’s measure:
    • More consistency? ✅
    • More self-awareness? ✅
    • Improved mindset and adaptability? ✅
    • Progress toward your 2K? We haven’t tested yet, but signs are strong.

    So is it working?
    Hell yes.”

    Hidden Progress

    And that’s what I missed.
    In my head, progress is beating the clock. But there’s more to it than that.

    I didn’t do the 2K test, but I’ve done solid work.
    I’ve pivoted when needed.
    I’ve kept showing up.

    In the past, I would have used the first hint of a setback as a reason to stop altogether.
    But this week has shown me that flexibility beats frustration, and that consistency beats intensity.

    So what is progress?
    Yes, it’s chasing that sub-7 2K. But it’s also this:

    • Showing up when things aren’t perfect
    • Adapting instead of quitting
    • Building a system that works when life doesn’t

    This is the Sub-7 Experiment.

  • You Don’t Have to Be Fit to Start Moving

    Yesterday morning, I went out for a walk.

    It was a public holiday, and the streets were quiet. There weren’t many people around, but the ones who were?

    They were moving.

    Walking, running, jogging, cycling—everyone was out doing something.

    And it got me thinking.

    Maybe some people reading this blog are thinking: “It’s easy for him—he’s already fit. Of course, he can take on this experiment.”

    But that hasn’t always been the case.

    Like many others, I’ve had massive fitness and weight swings over the years. I know what it feels like to be starting from zero—to feel sluggish, unfit, or like it’s just too much effort to begin.

    That’s why I admire the people who were out yesterday morning.

    They weren’t all lean, athletic, or moving fast. They were all different shapes and sizes—but they were out there. And that’s the thing.

    They were doing something.

    One Small Step at a Time

    I don’t want to sound preachy, and I apologize if it comes across that way. But here’s the truth: just moving more makes a difference.

    And “exercise” doesn’t have to mean heading to the gym or running a 5K.

    There are simple, everyday ways to move a little more:

    • Instead of looking for a parking space closest to the door, park on the far side of the lot.
    • Instead of looking for the easiest route, take the slightly longer way.
    • Instead of waiting for the elevator, take the stairs.
    • Instead of sitting for hours, stand up and stretch every so often.

    These tiny changes add up.

    Not just over a day. Or a week. But over a month, a year, a lifetime.

    And eventually, they become a habit—effortless, automatic, part of your routine.

    That’s how it starts.

    A little bit more movement than yesterday.

    No gym membership. No 5K runs. No big resolutions.

    Just one step at a time.