I’m off on holiday tomorrow, and recently I’ve been disappointed with my shape. I mentioned it in an earlier blog, after all the hard work in the gym and the kitchen, I’d hoped I would look different from how I do.
I can see my arms and shoulders are bigger and more muscular, but it’s my midriff that still looks much the same. Certainly when I stand in front of the mirror and jump up and down, I’m jiggling in areas I’d hoped would jiggle less. It’s harder to shift the jiggly bits as you get older.
Even though I can now fit into clothes that were way too tight six months ago, I still feel it isn’t quite enough. But honestly, I’m so far from where I was when I started this. And that’s what really matters.
Today I decided to do a 2K test. Just out of curiosity more than anything.
The last month or so has mainly been strength training, with rowing as a warm-up and finisher. My main efforts have been rowing-focused weights. And very enjoyable it has been too.
So today I strapped in, told ChatGPT what the plan was, and asked for a warm-up and pacing notes.
The warm-up was thorough and took nearly 20 minutes. Then the test began.
I was more controlled in the first 250 metres than last time, I could feel the practice of not going out too hard paying off, and it felt great.
500 metres came and went, and I was still pulling well, still on target pace.
At 1,000 metres, a voice in my head said, loudly, “You know what, you’re not going to make it. Might as well stop here at 1,000. Who’s going to know?”
Well. I will. Me. The person who’s been turning up every day while you’ve been skiving off and lazing around. So shut up and let me get on with it.
And I did get on with it.
1,500 metres came and went. The pace was slowing, still okay, but definitely fading. Then with 300 to go, another voice came in. A more confident one, almost alien. It said, “Keep going. You can do a 7:15. Let’s go!”
At that point there wasn’t much left. My form was slipping. So I brought it back in line, dug in, and finished at 7:20.8.
Two and a half seconds faster than last time.
It wasn’t the ten-plus second leap I achieved in the previous test, but I’m still delighted with it.
The learning from this training block is that weights alone won’t get me to the sub-7 2K, and neither will just rowing. The next block needs to be a mix of both disciplines.
Holiday starts tomorrow. There’s a gym close by to help me stay grounded and present.
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)
Assault bike or light row – 5 minutes easy
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.
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.
The Sub-7 Experiment 