Apuestas Royal

Apuestas Royal — Race Pace Studio

🚣 YOUR RACE PACE COMMAND CENTER
Apuestas Royal is a rowing performance studio for erg athletes. From warm-up to sprint, Apuestas Royal keeps pacing, rhythm, technique, and recovery in one app. Whether you sharpen a 500 m burst, build for 5000 m, or rehearse a 2000 m plan, Apuestas Royal gives you practical tools for every piece. The dashboard shows projected time, heart rate, and stroke rate across 500 m to 5000 m. Switch tabs and watch target split and projected time update automatically. A pace profile chart helps you review split trends at a glance.

🧭 RACE BUILDER — PLAN EVERY PHASE
Race Builder turns target split, base stroke rate, and target heart rate into a strategy. Select distance, enter goal split per 500 m, set base SPM, then generate a plan. Apuestas Royal divides every race into four phases:
⚡ START — higher stroke rate
🌊 BASE PACE — controlled rhythm
🔥 POWER — sustained pressure
🏁 SPRINT — final acceleration
Each phase shows distance and split. Projected time is calculated from your targets.

🏋️ ERG SESSION — WORKOUT TEMPLATES
⚡ Race Primer — 3 × 500 m
🌊 Base Endurance — 3 × 10 min
🔥 Power 8s — 8 × 1 min
🏁 2K Simulation — full structure
Customize session name, distance, and notes, then save to logbook.

〰️ STROKE RATE — VISUAL RHYTHM GUIDE
A visual rhythm ring pulses at your chosen rate between 16 and 44 SPM. Choose visual pulse or sound. Drive and recovery reminders help keep technique connected to tempo.

🎯 TECHNIQUE — CATCH TO RECOVERY

CATCH — shins near vertical

DRIVE — legs first

FINISH — handle to lower ribs

RECOVERY — hands away
Save technique notes locally.

⏱️ INTERVALS — WORK AND REST TIMER
Configure work seconds, rest, rounds, and target SPM. The timer shows phase, tracks rounds, and supports start and reset.

🧘 RECOVERY — LOWER-BACK CARE
🧘 Cat–Cow Flow — 60 seconds
🫁 Supine Breathing — 2 minutes
🦵 Hip Flexor Reset — 90 seconds
🌙 Child's Pose Reach — 90 seconds
Tap Start to run the recovery timer.

🌬️ BREATHING — RHYTHM AND FOCUS
A visual ring guides inhale, hold, exhale, and reset cycles. Apuestas Royal supports breathing control during hard pieces.

📘 LOGBOOK — SAVE EVERY SESSION
Record date, distance, split, time, stroke rate, heart rate, and notes. Recent sessions appear in a list.

📊 TRENDS — TRACK LOGGED SESSIONS
Trends shows average split and stroke rate from logbook data. A chart reflects pace entries. A readiness overview shows pacing control, stroke consistency, and final sprint reserve.

⌂ DESIGNED FOR ROWERS
Navigation includes Home, Race Builder, Stroke Rhythm, Logbook, and Trends. Erg Session, Technique, Intervals, Recovery, and Breathing open from the dashboard. Data is stored locally.

🚣 WHO IS APUESTAS ROYAL FOR?
• Masters and club rowers preparing for 2K
• Junior athletes learning race pacing
• Fitness rowers building erg habits
Set targets, follow your plan, log sessions, and review trends. Apuestas Royal focuses on structured erg preparation.