In this month’s Program Design Pro Tip series, we're blending the power of AI with proven OPEX coaching principles. As fitness coaches ourselves, we’ve architected specific prompts so you can leverage AI to streamline program design, and we know they actually work because we use them ourselves! Today, we introduce an efficient way to design an 8-week program aimed at improving your client's 5k row time trial.

Program Design Pro Tip:

Aerobic Progression by AI

The 5k row time trial is a challenging test of aerobic fitness. To help your clients excel, it's crucial to provide them with a well-structured training program. Here's how fitness coaches can use AI to support their program design process. 

Use AI to build an 8-week program to improve your client’s 5k row time trial.

Steps to Use

1. Initial Assessment: 

   Begin by having your client test their 5k row time trial to establish a starting point for improvement.

2. Identify Limitations: 

   Understand your client's limitations during the test. This could include physical constraints, pacing issues, or specific challenges encountered.

3. AI-Powered Program: 

   Insert the gathered data into the AI prompt. This magical prompt will generate a custom 8-week rowing progression program based on your client's [current 5k row time], [limitations], and [days available for training] per week.

4. Inspiration for Success: 

5. Use the AI-generated response as inspiration for crafting a comprehensive 8-week program tailored to your client's unique needs and goals.

The Prompt

Build an 8-week row progression for my client to improve their 5k row time trial based on their [current 5k row time], [limitations] they had during the test, and how many [days to train] they have per week. 

Current 5k Row Time = [ ] 

Limitations = [ ] 

Days to Train = [ ]

This AI prompt is a program design game-changer for personal trainers, online coaches, and any fitness professional. It empowers you to create a highly targeted progression that will drive your client toward a new 5k PR.

Plus, don't forget to take advantage of our free trial of CoachRx to implement your AI-powered program design and elevate your coaching game to new heights.