Rowing Workout Notation (RWN)
This page follows the same flow used in Logbook Companion: learn the specification clearly, then move into playground-driven examples and validator usage.
RWN Reference
Version 0.1.0-draft • Request for Comment
Why RWN
Rowing already has strong informal workout shorthand, but teams and apps still use slightly different syntax. RWN keeps the notation coaches already understand while making it predictable enough for software to parse, validate, and execute.
Shared language across teams
Use one readable format for athletes, coaches, and planners instead of rewriting workouts per tool or spreadsheet.
Reliable tooling and automation
Structured syntax enables parser validation, canonical names, and template workflows in Logbook Companion.
Interoperability as a standard
A lightweight open standard makes it easier to share plans between apps, communities, and future integrations.
Quick before/after example
Informal: 4 by 500, 1 minute rest, 2k pace ish
4x500m/1:00r@2k
1. Basic Structure
Standard Intervals
[Repeats] x [Work] / [Rest]r
- 4x500m/1:00r
- 8x1:00/1:00r
- 500m/1:00r
Steady State
[Duration] or [Distance]
- 10000m
- 30:00
2. Components
| Component | Examples | Notes |
|---|---|---|
| Work Unit | 500m, 1:00, 500cal | Distance, time, or calories. |
| Rest Unit | 1:00r, 3:30r | Uses trailing rest suffix. |
| Guidance | @r20, @2:05..2:10, @UT2 | Execution intent metadata. |
3. Extended Guidance (@)
Block Tags (Semantic Structure)
4. Advanced Syntax
Segmented Workouts
Use + to chain blocks with clear flow.
[w]10:00 + 4x2000m/3:00r + [c]10:00
Grouped Repeats
Nest interval sets for ladders and compound blocks.
3x(750m/3:00r + 500m/3:00r)
PM5 Splits
10000m [2000m]
5. Machine Types & Mixed Modalities
Use modality prefixes for non-rowing activities and mixed circuits.
Bike: 15000m
Ski: 8x500m/3:30r
[w]Row: 5:00 + Row: 2000m + Bike: 5000m + Ski: 2000m + [c]Row: 5:00