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Pace Buddies: How it works

Pace Buddies help you stay on pace without constantly checking your metrics. Instead, you simply follow a pacer on the water that sets the rhythm for your session.

From the app homepage:

  • Click on the Friends icon (next to your profile button)
  • This will open the Pacers & Followers list
  • Choose a level that matches your pace

Each Pace Buddy has a fixed split (time per 500m). Pick the one that fits your current level or training goal.

  • Pacer Starter → 2:50 / 500m
    Ideal for beginners or recovery sessions
  • Pacer Comfort → 2:35 / 500m
    Comfortable pace, focus on technique and consistency
  • Pacer Steady → 2:20 / 500m
    Great all-round pace for longer rows
  • Pacer Tempo → 2:10 / 500m
    More challenging, perfect for tempo efforts

Pace Buddies aren’t just for solo training.

You can join a Pace Buddy together with friends who are online and follow the same pacer on a route you choose together. This makes it easier to stay motivated, keep a steady effort, and push each other during the session.

It’s a simple way to turn your training into a shared experience.

  • Select your Pace Buddy and hereby choose the level that matches your current fitness and training goal
  • Click Join session
  • Follow the pace buddy on the water and match their speed

It’s simple: stay close = stay on pace.


Important: When you join a Pace Buddy that is already on a route, you will not start from the beginning.

This means: You will miss any distance already completed and your session only counts from the moment you join

Example:
Joining a 42.2 km marathon after 1 km is already done means your session will be 41.2 km s you will not complete the full challenge.

To complete a full route you can join from the start of the route or wait until the pacer restarts.
If you row too fast or too slow compared to your selected Pace Buddy, you may fall out of sync and will no longer be following the pacer correctly.

Not sure which level to choose? Then it’s best to first determine your FTP (Functional Threshold Power).

Your FTP gives you a clear understanding of your fitness level and helps you pick the right Pace Buddy.

Test your FTP

  • Start slightly below your max level and build up
  • Use Pace Buddies for steady rows and interval training
  • Focus on consistency over speed