RowerCore — User Guide

Version 1.1.0
RowerCore is a companion app for FTMS-compatible rowing machines. It connects over Bluetooth, guides you through structured workouts and progressive multi-week training schedules, and tracks every session in your personal history.

Table of Contents

1. Getting Started
   • 1.1 Connecting Your Rowing Machine
   • 1.2 Heart Rate Monitor (Optional)
   • 1.3 Baseline Resistance Calibration
2. Home Screen
   • 2.1 Structured Schedules on Home
   • 2.2 Training Cards
   • 2.3 Recent Sessions Strip
3. Quick Start Workout
4. Structured Schedules
   • 4.1 What Are Structured Schedules?
   • 4.2 The Baseline Concept & Gearing Principle
   • 4.3 Browsing & Exploring Schedules
   • 4.4 Online Workout Schedules
   • 4.5 Creating a Custom Schedule (Schedule Builder)
   • 4.6 Following an Active Schedule
   • 4.7 Finished Schedules & Performance Statistics
5. Training Programs
   • 5.1 Training Overview
   • 5.2 Creating a Training Program
   • 5.3 Editing a Training Program (Training Builder)
   • 5.4 Online Trainings
6. Active Workout Screen
   • 6.1 Screen Layout
   • 6.2 Target Stroke Rate (SPM) Overlay
   • 6.3 Section Transition Popup
   • 6.4 Waiting for First Stroke
   • 6.5 Pausing a Workout
   • 6.6 Finishing a Workout
7. Session History
   • 7.1 Session Detail
   • 7.2 Metric History
8. Profile
9. Settings
   • 9.1 RowerCore Pro
   • 9.2 Help & User Manual
   • 9.3 User & Baseline Calibration
   • 9.4 Devices
   • 9.5 Health Connect
   • 9.6 Workout Reminders & Notifications
   • 9.7 Trainings (Distance Based)
   • 9.8 Trainings (All Types)
   • 9.9 Training Builder Increments
   • 9.10 About & Feedback
10. RowerCore Pro
11. Frequently Asked Questions

1. Getting Started

1.1 Connecting Your Rowing Machine

RowerCore communicates with any rowing machine supporting the FTMS (Fitness Machine Service Profile) Bluetooth standard.

To connect your rower for the first time:

1. Power on your rowing machine and make sure Bluetooth is enabled on your mobile device.
2. Open RowerCore.
3. Tap the device status banner in the top header bar, or go to Settings → Devices → Manage Devices.
4. Tap Scan for Devices. Your rowing machine will appear in the list within a few seconds.
5. Tap your machine's name to pair it. RowerCore saves this device, so you only need to pair it once.

Once a device is saved, RowerCore automatically connects to it whenever the app is opened and the machine is awake.

Connection status is displayed in the top bar of the Home screen:

• CONNECTED (green) — your rower is active and transmitting stroke data.
• DISCONNECTED (grey) — the machine is switched off, in sleep mode, or out of Bluetooth range.

1.2 Heart Rate Monitor (Optional)

RowerCore supports standard Bluetooth heart rate monitors (chest straps or armbands) implementing the standard Heart Rate Service profile. Connect your HRM via Settings → Devices → Manage Devices to stream and record live heart rate data during sessions.

1.3 Baseline Resistance Calibration

Rowing machines differ fundamentally in how resistance is generated—magnetic, water, or air dampers provide radically different resistance curves. Setting a machine to "50%" on an air rower behaves entirely differently from "50%" on a magnetic rower.

Baseline Resistance represents your biomechanical reference resistance—the sweet spot where your stroke length and leg drive produce optimal work without overloading your lower back.

To calibrate your personal baseline:

1. Connect your rowing machine.
2. Navigate to Settings → User → Calibrate Baseline Resistance (or tap Calibrate Baseline inside the Structured Schedules guide).
3. The app leads you through a structured 5-step test protocol:
   • Step 1: Overview — Explains the protocol and safety guidance.
   • Step 2: Warm-up (Optional) — 10 minutes at light 18–20 SPM to loosen hips and raise core temperature.
   • Step 3: 5-Level Resistance Test — 3 minutes each at 20%, 35%, 50%, 65%, and 80% resistance at strict 22 SPM, with 30s rest periods.
   • Step 4: Rate Ceiling Confirmation — 20 strokes at 32 SPM at your candidate baseline to verify stroke length and spinal stability.
   • Step 5: Results — Saves your personalized baseline percentage (e.g., 42%).

Tip: If you skip calibration, RowerCore applies safe standard baseline defaults (45% for men, 35% for women). Calibrating your baseline ensures all multi-week training schedules scale accurately to your physiology.

2. Home Screen

The Home screen is your command centre, providing quick access to active workouts, progressive plans, and past statistics:

2.1 Structured Schedules on Home

When no schedule is active, the Home screen displays an invitation card:

• Tap BROWSE to explore available plans or create your own.

Once you start a schedule, the card dynamically adapts into an Active Schedule Dashboard:

• Progress bar showing the percentage and completed count (e.g. 0% COMPLETED (0/12)).
• Current week indicator (e.g. WEEK 1/4).
• Goal summary outlining the plan's training objective.
• UP NEXT workout preview displaying scheduled date, duration, interval thumbnail chart, and a direct START button.

2.2 Training Cards

Each card in the Training Programs horizontal strip highlights:

• Program name and a favourite toggle (heart icon).
• An interval chart thumbnail visualising the workout intervals.
• Target duration or distance, plus a color-coded difficulty badge (Easy → Extreme).
• A START button to launch the workout immediately.
• An Edit (pencil) button to open the program in the Training Builder.

2.3 Recent Sessions Strip

Displays your most recent workouts with completion date, total distance, elapsed duration, and calories burned. Tap any card to open detailed splits and telemetry charts.

3. Quick Start Workout

Quick Start allows you to start rowing immediately without interval constraints.

Steps:

1. From the Home screen, tap QUICK START in the hero banner.
2. A setup dialog appears allowing you to specify optional targets:
   • Duration — set a countdown time target (e.g., 20 min).
   • Distance — set a distance target (e.g., 5000 m).
   • Resistance — set your starting machine resistance level.
3. Tap Start. If your rower is not yet connected, you will be guided to connect; the workout begins as soon as connection is established.

During Quick Start, the app monitors all live telemetry (stroke rate, power, pace, split time, calories, and heart rate). Tap Finish at any time to end and optionally save the session to your history.

4. Structured Schedules

4.1 What Are Structured Schedules?

Structured Schedules are guided, multi-week training plans (typically 4 to 8 weeks) engineered around periodized training science. Instead of random one-off sessions, schedules provide progressive overload, aerobic base building (UT2 steady state), anaerobic threshold development, and scheduled recovery days to prepare you for specific goals (such as a 2,000m or 5,000m test).

4.2 The Baseline Concept & Gearing Principle

Tap the ? button at the bottom-left of the Workout Schedules screen to open the Structured Schedules Guide:

Key principles explained in the guide:

• The Gearing Principle: Resistance on a rower is not an intensity score—it functions like the gear ratio on a bicycle. True intensity comes from fast, explosive leg drive acceleration, not heavy drag.
• Dynamic Relative Scaling: Unlike single standalone workouts that rely on arbitrary fixed resistance percentages, structured schedules scale intervals proportionally around your personal baseline (\(B\)). Warm-ups, steady state, threshold, and sprint intervals scale proportionally (e.g., \(B - 15\%\) to \(B + 25\%\)), ensuring the program suits your exact machine and fitness level.
• Lower Back & Spine Protection: Excessive resistance combined with high stroke volume causes premature fatigue in spinal erectors. Keeping resistance aligned to your baseline ensures safe, long-term athletic progression.

4.3 Browsing & Exploring Schedules

On the Workout Schedules screen (/schedules):

• Difficulty Filter Chips: Quickly filter between ALL, EASY, NOVICE, INTERMEDIATE, ADVANCED, and EXTREME.
• Schedule Cards: Display total duration (e.g. 4 WEEKS), difficulty tag, total workout count (e.g. 12 WORKOUTS), goal headline, and description.
• Action Buttons:
  • Tap VIEW PROGRAM to inspect the week-by-week timeline and session breakdown.
  • If a schedule is currently active, the card shows a highlighted VIEW ACTIVE PROGRAM status.
• Help Button (?): Re-opens the Structured Schedules guide and baseline calibration prompt.
• Create Schedule Button (+): Opens the Schedule Builder to design a custom multi-week plan.

4.4 Online Workout Schedules

Tap the cloud download icon in the top-right corner of the Workout Schedules screen to access Online Schedules:

• Browse expertly designed multi-week schedules developed by rowing coaches (e.g., 4-Week High-Metabolic Fat Loss, 6-Week 6K Head Race Prep, 6-Week British Rowing Masters 1000m Regatta).
• Filter by difficulty level using the chips.
• Tap VIEW DETAILS to inspect full weekly interval structures before downloading.
• Tap DOWNLOAD to save the complete schedule into your local library.

4.5 Creating a Custom Schedule (Schedule Builder)

Tap the + button on the Workout Schedules screen to open Create Schedule:

1. Plan Details:
   • Schedule Name: Enter a title (e.g., "Spring 5K Peak").
   • Goal: Set a specific target (e.g., "Sub 20-minute 5000m").
   • Description: Optional notes outlining plan objectives.
   • Difficulty: Select the target difficulty level.
   • Duration (Weeks): Choose plan length from 1 to 12 weeks.
2. Weekly Calendar Setup:
   • Use the Week tabs (Week 1, Week 2, etc.) to configure each week individually.
   • Each day of the week (MON through SUN) defaults to a Rest Day.
   • Tap + on any day to assign a specific workout from your training library.
3. Tap SAVE SCHEDULE to store your custom plan in your local schedule library.

4.6 Following an Active Schedule

When you select a schedule and tap VIEW PROGRAM, the detailed Program Timeline opens:

• Start Week Selector: Choose the starting calendar week (Mon, [Date] – Sun, [Date]) so your workouts match your actual routine.
• Start This Schedule: Activates the plan. Once active, notifications and Home screen widgets stay aligned to your schedule.
• Daily Sessions: Scheduled days show their assigned session name, duration, and resistance profile. Rest days are clearly marked.
• Missed Workout Handling: If life gets in the way and you miss a scheduled session, opening RowerCore displays the Missed Training Dialog, giving you the flexibility to catch up on the session today or proceed with your regular program.

4.7 Finished Schedules & Performance Statistics

When all workouts in a schedule are completed, the program moves to your Past Finished Schedules archive.

Tap PAST FINISHED SCHEDULES (or the trophy banner) on the Workout Schedules screen to open the Finished Schedules list, then tap VIEW COMPLETE OVERVIEW to review your achievement:

• Completion Summary: Overall completion percentage, completed vs skipped workout counts.
• Cumulative Metrics: Total distance rowed, total time spent on the ergometer, and total estimated calorie expenditure across the entire schedule.
• Weekly Progression Chart: Visual bar chart showing weekly volume and consistency.
• Start This Schedule Again: Easily re-run the program to measure your fitness gains against your previous cycle.

5. Training Programs

5.1 Training Overview

Access your saved training workouts by selecting VIEW ALL on the Home screen or switching to the Training tab in the bottom navigation:

Filtering:

• All — Every saved program.
• Favourite — Programs marked with a heart.
• Time — Fixed-duration interval workouts.
• Distance — Fixed-distance interval workouts.

Actions:

• Tap Start Workout on any card to begin rowing immediately.
• Tap Edit to customize intervals in the Training Builder.
• Tap the + floating action button to create a new program from scratch.
• Tap the cloud download icon in the app bar to access Online Trainings.

5.2 Creating a Training Program

Tap the + button in Training Overview to open the New Training Program wizard:

Tap Create Program to open your new workout in the Training Builder.

5.3 Editing a Training Program (Training Builder)

The Training Builder gives you granular control over every interval block:

• Interactive Profile Chart: Live visual bar chart displaying resistance across the entire session. Updates in real time as you modify values.
• Section List: Displays each interval card in chronological order.

Editing an Interval: Tap the section number or card to open the Edit Section dialog:

Reorganising Sections:

• Add Section: Tap the + button at the bottom right.
• Delete Section: Swipe left on any section card.
• Reorder Sections: Long-press the drag handle on the left of the card and drag it into position.

Tap Save in the app bar to commit your changes.

5.4 Online Trainings

Browse and download curated individual training programs created by rowing experts via Training Overview → Cloud Icon:

• Filter by Type (Time based, Distance based), Range (duration or distance buckets), and Difficulty (Easy to Extreme).
• Tap the download icon on any card to import the workout into your local library.

6. Active Workout Screen

Starting a workout automatically switches the app into full-screen landscape orientation and keeps your screen awake for the duration of the row.

6.1 Screen Layout

The workout display is optimized for high visibility from the rower seat:

Top Area — Profile Chart & Interval Header

• Interval Resistance & Clock: Shows current interval resistance percentage, elapsed session time, and total metres covered.
• Section Label: Prominently displays the current segment description (e.g., "Warm-Up", "Sprint 28 SPM").
• Real-Time Scrolling Chart: Scrolls smoothly as you row, highlighting the active section in neon green and showing upcoming intervals.

Bottom Area — Telemetry Grid & Controls

• Telemetry Grid: High-contrast tiles displaying Stroke Rate (SPM), Power (Watts), Pace (/500m), Calories, and Heart Rate (when HRM is connected).
• Next Section Card: Shows a countdown timer until the next interval, upcoming resistance level, and target cadence.
• Controls: Large Pause/Resume and Finish buttons.

6.2 Target Stroke Rate (SPM) Overlay

When the active workout segment includes a programmed Target SPM, a dedicated circular HUD widget appears on the upper-left of the chart:

• Target Indicator: Displays the target cadence (e.g., 24 SPM).
• Live Cadence: Displays your current stroke rate in large, bold typography.
• Real-Time Visual Guidance:
  • ON TARGET (Neon Green with checkmark) — Your cadence matches the interval target.
  • TOO LOW (Orange with upward arrow) — Increase your stroke rate to match target cadence.
  • TOO HIGH (Red with downward arrow) — Slow down your slide recovery to control your cadence.

6.3 Section Transition Popup

As an interval approaches its end, an optional circular countdown overlay appears in the centre of the screen:

• Displays a large numeric countdown (3... 2... 1...).
• Shows the title and resistance level of the upcoming section.
• Plays optional audio beeps at each second (configurable in Settings).

6.4 Waiting for First Stroke

When you start a session, RowerCore presents a "Begin rowing to start the session" prompt:

The workout clock does not begin until the first stroke is detected from your machine's flywheel sensor, ensuring you have time to strap in and grip the handle.

6.5 Pausing a Workout

Tap Pause to halt the timer, workout chart, and interval countdown. A semi-transparent overlay confirms the paused state. Tap Resume to continue rowing, or tap Finish to end the session early.

6.6 Finishing a Workout

When the final interval concludes (or when you tap Finish), the Workout Completion Dialog appears:

• Review overall workout summary (Distance, Duration, Average Pace, Calories, Average Power).
• Rate how the workout felt using the emoji scale.
• Tap Save to write the session to your History and sync to Health Connect (if enabled).
• Tap Discard to exit without saving data.

7. Session History

The History tab (clock icon in the bottom navigation) logs all completed sessions in reverse chronological order:

Tap any workout entry to open the full Session Detail breakdown.

7.1 Session Detail

The Session Detail screen provides comprehensive analytical telemetry:

• Performance Metrics: Total distance, elapsed duration, average stroke rate, average power (Watts), average heart rate, and total calories burned.
• Interactive Telemetry Charts: Pinch-to-zoom charts plotting pace, power, cadence, and heart rate across every second of the session.
• 500m Split Table: Detailed breakdown of split pace and stroke rate for each 500m segment.
• Export Data: Tap the export icon in the app bar to export your raw session data.

7.2 Metric History

Tap any metric card in Session Detail to open Metric History:

Plots that specific metric across your entire training history, allowing you to track long-term improvements in endurance, power output, and cardiovascular efficiency.

8. Profile

Access your profile via the circular avatar icon in the Home screen header or via Settings → User → Profile:

Tap Save to update your settings.

9. Settings

Access Settings by tapping the gear icon in the bottom navigation bar:

9.1 RowerCore Pro

Displays your subscription tier and active trial countdown (e.g., Free trial active — 31 days remaining). Tap the banner to open the upgrade screen.

9.2 Help & User Manual

Tap User Manual to open this documentation directly in your mobile browser at any time.

9.3 User & Baseline Calibration

• Profile: Manage your personal physical dimensions and age.
• Calibrate Baseline Resistance: Shows your current baseline percentage (e.g., Baseline: 35% (Default) or Current: 42%). Tap to launch the interactive 5-step calibration test.

9.4 Devices

• Manage Devices: Open the Bluetooth device manager to pair, reconnect, inspect signal strength, or forget your rowing machine and heart rate monitor.

9.5 Health Connect

• Sync to Health Connect: Toggle on to automatically sync your completed rowing sessions (duration, calories, distance, and heart rate) to Android's native Health Connect repository, sharing data seamlessly with Google Fit and other health apps.

9.6 Workout Reminders & Notifications

• Schedule Reminders: Toggle daily reminder notifications for scheduled workout days.
• Reminder Time: Set your preferred notification time (e.g., 08:00 AM). When enabled, RowerCore sends a motivational reminder on mornings where a scheduled session is planned.

9.7 Trainings (Distance Based)

• Section Progress: Shows a target progress bar for each interval on distance workouts (requires section target time to be configured).
• Workout Progress: Shows overall progress indicator for the entire session against the workout target time.

9.8 Trainings (All Types)

• Section Transition Popup: Toggle the circular countdown popup before every interval transition.
• Countdown Audio Beeps: Play audio beeps during the final 3 seconds of the countdown overlay.

9.9 Training Builder Increments

Customise the adjustment step sizes for the + / − stepper buttons inside the Training Builder:

9.10 About & Feedback

• Privacy Policy: Review how your data is handled and stored securely on your local device.
• RowerCore Version: Displays the installed build version number.
• Send Feedback: Opens an in-app form to share suggestions, questions, or report bugs directly to our development team.

10. RowerCore Pro

RowerCore includes a full-featured 31-day free trial unlocking all premium functionality from day one.

After the trial period concludes, the following plan terms apply:

To upgrade at any time, tap the Upgrade to Pro card in Settings:

11. Frequently Asked Questions

Q: What is the difference between an individual Training Program and a Structured Schedule?
A: An individual Training Program is a standalone single-session workout with predefined intervals. A Structured Schedule is a comprehensive multi-week progressive training plan (e.g. 4 to 8 weeks) that prescribes specific workouts on designated days of the week, incorporates rest days, and scales workout intensity dynamically around your personal baseline resistance.

Q: What is Baseline Resistance and why should I calibrate it?
A: Baseline Resistance is your biomechanical reference gear ratio. Different rowing machines feature different flywheel resistances; calibrating your baseline ensures all scheduled workouts deliver the intended cardiovascular stimulus without overloading your lower back or breaking your stroke rhythm.

Q: My rowing machine does not appear when scanning for devices.
A: Ensure your rowing machine console is turned on and not actively connected to another mobile device or tablet. FTMS Bluetooth connections allow one central connection at a time. If needed, toggle Bluetooth off and on in your phone settings and retry scanning.

Q: The workout timer doesn't start when I tap Start Workout.
A: RowerCore includes a "Waiting for First Stroke" feature. The timer remains paused until you take your first stroke on the handle, giving you time to strap in comfortably.

Q: How does the Target SPM overlay work during a workout?
A: If a workout section specifies a Target SPM (strokes per minute), a circular HUD widget appears on the upper-left corner of the workout chart. It glows green when you are on target, orange if your stroke rate is too low, and red if you are rushing the slide.

Q: What happens if I miss a scheduled workout day?
A: RowerCore detects overdue workouts automatically. When you open the app, the Missed Training dialog offers you the option to catch up on the missed session immediately or continue with your scheduled calendar.

Q: Can I use RowerCore without an FTMS rowing machine?
A: RowerCore requires a Bluetooth FTMS-compatible rowing machine (or compatible console) to stream real-time stroke metrics, split times, power, and distance.

Q: Is my fitness and workout data sent to external cloud servers?
A: No. RowerCore values your privacy: all workout sessions, schedules, and profile metrics are stored locally on your device. Workout data is only shared externally if you explicitly enable Android Health Connect synchronization.

© RowerCore — Built by Vewello. All rights reserved.