Today’s session felt very different from yesterday.
Yesterday was a “didn’t want to go” day. Recovery in the yellow, head not really in it, and a steady, controlled endurance session to keep things moving.
Today was the opposite. All the dials were pointing in the right direction. Sleep was good. Recovery was good. Strain and stress from yesterday were reasonable. Heart rate variability looked solid. It was one of those mornings where WHOOP was basically saying, “You can do something here.”
So I fed the stats into Coach GPT again.
This time the plan that came back was not long and cruisy. It was a power session. A decent warm-up to get everything moving, then five 500 metre sprints on the rower. Each one at a set pace, hard enough to demand focus but not so fast that form would fall apart. Tunes on, eyes on the monitor, simple structure.
It felt great.
Every interval was controlled. No wild spikes, no heroic last-gasp strokes, just repeatable effort. By the fifth rep I knew I had worked, but I was nowhere near the point of dreading the next one or wanting to lie down on the floor.
That is the thread running through these last two days. Yesterday, the plan was to turn up and not overdo it. Today, the plan was to lean in a little and build some power. In both cases, the decision came from the mix of WHOOP data and what Coach GPT built on top of it.
I walked out of the gym feeling strong, not wrecked. I feel like I have done something meaningful, and I am ready to get on with the rest of the day at work.
This is The Sub-7 Experiment. And it continues.
The Sub-7 Experiment 