How HydroMetrics and Personalized Workout Recommendations Help Me Improve My Rowing

This blog is a guest post from Hydrow Member Joshua Sebree.

Before I started using Hydrow’s intelligent training system, HydroMetrics, I felt unsure about how my workouts were really paying off. I was rowing a lot—sometimes 8 to 15 kilometers a day—and doing mat workouts in between, but I couldn’t easily see how I was progressing over time. 

Checking out metrics from my past workouts was helpful, but I had so many rowing sessions under my belt that it could get overwhelming. I wanted to know: Am I improving, plateauing, or even regressing?

Once I started using HydroMetrics and taking the time to map out my individual scores, I could finally see trends across my power, precision, and endurance. Looking at my 30-day rolling averages gave me a clear, long-term view of my performance, so I could focus on improving without getting bogged down by day-to-day fluctuations. 

Tracking my progress beyond splits 

Before HydroMetrics, I measured my progress and potential plateaus mostly by my split times. Now, I can see if a plateau is due to form rather than power or endurance. HMI measures multiple aspects at once, making it easier to pinpoint where I can improve—whether it’s endurance, power, or precision—so I can target weaknesses intelligently, rather than guessing or relying solely on my splits. 

I find this data to be incredibly motivating. I can see how much better (or worse) I’m doing across weeks and months without getting lost in individual swings. By looking at overall trends across my power, precision, and endurance rather than isolated metrics, I know that temporary dips aren’t setbacks—they’re part of the process. 

HydroMetrics also helps me make sense of inconsistencies in my performance. I’ve found some workouts, like pick drills, naturally affect metrics like precision, but I can still see gains overall. By looking at my rolling averages across 30 days, I can also spot dips and spikes caused by being sick or racing in events like the Hydrow Games. Seeing the big picture keeps me motivated, even when individual scores vary.

Already seeing results with HydroMetrics

Since I started using HydroMetrics four months ago, my HydroMetrics Index (HMI) has climbed from 485 to over 650—and it’s still trending upward.

Hydrow’s smart workout recommendations have been another game-changer. When deciding on workouts, I used to just select the top freshly released workout by default or sort by workout duration if I was short on time. But after I updated my profile with more specific information about my goals and preferences, I started seeing recommended sessions tailored specifically to my goals and schedule. 

Additionally, I follow the recommended max-out assessments every 30 days to keep my scores accurate, and I also follow suggested cool-downs based on my performance. For instance, when my precision score is lower, I might get a 10-minute, leg-focused cool-down, helping me address weaknesses and continue progressing.

I’d say I save about five to 10 minutes each morning just by not having to scroll through workouts, and I love knowing Hydrow’s picks are actually set up to help me hit my fitness goals.

Overall, I’ve found that HydroMetrics isn’t just a score—it’s a roadmap. It shows me where I’ve been, where I’m headed, and how to get there in the smartest, most personalized way possible.