SUB. Marathon Pace & Training vs Rowing Log

[Stop training blind. Let the data define your peak.] SUB is the marathon training partner built for Garmin and COROS runners. Connect your watch once and every run syncs automatically. Pick a goal — Sub-3, Sub-3:30, Sub-4 — and SUB turns it into per-kilometre target pace, the right races, and coach workouts that tick themselves off the moment your watch syncs. Free. No subscription. No ads. Whether you're chasing your first 5K or a sub-3 marathon, SUB plans your next race with science, not guesswork. CORE FEATURES 1. Connect once, then it's automatic • Garmin — every Forerunner, Fenix, Epix and Venu; runs land within minutes • COROS — Pace 3, Apex 2 / 2 Pro, Vertix 2, with full running dynamics and lap detail • Apple Watch (via Apple Health) and Polar • Use Garmin and COROS together — mileage is de-duplicated, never double-counted 2. Goal-driven pacing • Pick Sub-3 / Sub-3:30 / Sub-4 and get target pace per km or mile, plus 5K, 10K, half and 30K splits • Pace calculator for any distance and finish time, with a track mode for lap splits 3. Running Fitness engine • Elite-grade model: Daniels–Gilbert. Enter a recent result and unlock your fitness level • Five scientific training paces — E, M, T, I, R — no more guessing at effort • Race predictions from 5K to the marathon to shape your SUB strategy 4. Coaches and clubs • Coaches assign long runs, intervals and tempo; they auto-complete when a matching run syncs — no manual logging • Coached classes and running clubs across Hong Kong 5. Race intelligence • Races in Hong Kong, Japan and worldwide: dates, venues, distances, entry windows • Save races with one tap; countdowns live on your Home Screen widget 6. Built for Hong Kong runners • Live sports ground availability — opening slots and bookings for every public track • Real-time running weather • Monthly challenges with live rankings Also: Apple Watch app, weekly / monthly mileage widgets, leaderboards, English / Traditional Chinese / Japanese. WHY SUB? Because running isn't magic — it's oxygen engineering. Garmin Connect and COROS Training Hub log your runs; SUB turns that data into a goal, a pace and a plan, so you can put your energy on the road. Download SUB free. Never miss a race — or a chance to get stronger.

Erg is the rowing training journal built for athletes who live by the split. THE SPLIT IS EVERYTHING A 1:45/500m split is competitive. 2:00 is recreational. Sub-1:30 is elite. Every training decision serves one number: the split. Erg captures it precisely along with distance, stroke rate, heart rate, watts, drag factor, and notes - so your training data is never lost to memory. LOG EVERY SESSION Record steady state rows, interval sets, time trials, races, cross-training, and on-water sessions. For intervals, log per-rep splits to reveal pacing patterns across the set. For 2K test pieces, capture your 500m splits, stroke rate, heart rate, and how it felt. 2K PR TRACKER The 2K test is rowing's defining benchmark. Track every attempt with time, split, stroke rate, and heart rate. Watch your progress documented across months of training. Breaking 7:00 is one of rowing's great milestones - Erg documents every meter that gets you there. TRAINING ZONES FROM YOUR 2K Enter your 2K time and get a full training zone table: UT2 steady state, UT1 endurance, AT threshold, TR near-race pace, and AN anaerobic. Use the zones to plan easy volume, threshold work, race preparation, and sprint efforts with better pacing. INTERVAL TRAINING Log interval sets with per-rep distance, time, split, stroke rate, heart rate, rest, and notes. See the average across the set. Identify negative split patterns that predict race performance. PR BOARD Track personal records across every standard distance: 500m, 1K, 2K, 5K, 6K, 10K, half marathon, marathon, 30 min, and 60 min. Every PR is stored with time, split, stroke rate, heart rate, date, and notes. PRO FEATURES - Unlimited session history - 2K Predictor: estimate your 2K potential from training data - On-Water Session Log: boat class, conditions, coach feedback, technique notes - PR Progress Timeline: visualize improvement over time - World rankings context for benchmark pieces - AI Rowing Coach: personalized coaching powered by Grok AI - CSV Export: export your full training history BUILT FOR ROWING NUMBERS Every field is designed for rowing and ergometer training: split per 500m, stroke rate in strokes per minute, drag factor for resistance, and the PR distances rowers actually care about. Erg speaks your language because every screen is built around training data that matters. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/