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Rowing · Conditioning

Erg-and-sled engine intervals

Advanced · 25–39 · ~30 min

Pair 500m erg pieces with sled-style pushes to build the Hyrox power engine in 30 minutes. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole rowing workout hands-free.

Session at a glance

Duration~30 min
FormatTimed intervals
FocusErg + sled engine
Intensityeasy & conversational
Equipmentrower
Best forConditioning, advanced

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

I'm an advanced Hyrox competitor. Write me a 30-minute rowing-and-sled interval session for my engine. Warm-up: 5 min easy row building to moderate, plus 10 leg swings each side and 2x15s hard strokes. Main set: 5 rounds of 500m row at goal 1000m race pace (hard but repeatable, ~target split I tell you) immediately into a 20m sled push and 20m sled pull at a heavy-but-moving load, or sub heavy prowler/plate push, or 12 alternating reverse lunges if no sled. Rest 75s between rounds. Cooldown: 4 min easy row. Tell me the target erg split, how to set sled load so each push takes 15-25s, and how to keep stroke rate controlled (around 26-30 spm) when I come back to the erg tired.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Repeated hard erg intervals develop aerobic power, and pairing them with sled work rehearses the row-to-push transitions that appear in Hyrox. The benefit is grounded in interval-training research for the aerobic side; the sled pairing is event-specific practice rather than a separately tested protocol. Sled load and erg split should be individualised, the numbers here are starting points to adjust.

Sources: Rønnestad et al., Scand J Med Sci Sports 2020 (interval training); Rønnestad & Mujika, Scand J Med Sci Sports 2014 (strength for endurance)

Who this workout is for

Built with one person in mind: Competitor blending running with functional strength stations.

  • You’re an advanced-level trainer and you want to build work capacity and conditioning.
  • You have access to the kit it calls for: rower.
  • You want a single, repeatable rowing workout you can drop into your week.

Who should adapt or skip it

  • It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

MonTueWedThuFriSatSun
Week 1●·●·●··
Week 2●·●·●··

● This session· Rest or an easy walk

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More rowing & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.