SPORT::Rowing (SPOS.ROW)
= repeatable rowing performance (power × aerobic capacity × stroke efficiency × pacing × crew synchronization)
  across training blocks and race days,
  while keeping back/rib/hip load below injury threshold.
Output is “split reliability + technical stability under fatigue + availability”.

P3
- consistent training continuity (high availability)
- stroke mechanics stable at higher rates
- pacing reliable; can execute race plan
- back/ribs robust; niggles contained early
- for crews: timing and rhythm consistent under pressure
P2
- good pieces some weeks, flat others
- technique breaks at race pace (rush, early pull, collapse)
- recurring low-back tightness or rib pain risk
- crew timing varies; catches inconsistent
P1
- frequent missed sessions due to back/rib pain or fatigue
- power plateaus; high perceived effort at normal splits
- technical regression; rushed strokes dominate
- motivation swings; sleep disruption
P0
- significant injury (rib stress fracture, chronic back pain) or burnout
- cannot train/compete reliably

Z1 high volume + high rate work + poor technique at fatigue
→ Z0 back load increases + rib stress accumulates
→ Z0 missed sessions + loss of rhythm
→ crew timing worsens → more forced strokes
→ P2 → P1 → P0 (rib/back injury cascade)
Repair: reduce load, rebuild technique at controlled rates, reintroduce intensity with form gates.

TIMEFLOW::ROWING_FUNCTION
T0 survival/transport: river and coastal mobility, fishing, trade
T1 ancient civilisations: naval power, logistics, military rowing; civic prestige
T2 pre-modern: maritime economies; local races and traditions
T3 industrial: codified racing clubs; standardized shells/oars; regattas
T4 modern: elite sport science + national projection + school/uni pipelines
T5 sensor era: stroke analytics, split tracking, load governance, injury surveillance (ribs/back)

ROW::Primitives
PR0 Stroke sequence (legs → body → arms) + clean recovery
PR1 Catch timing + connection (efficient force application)
PR2 Rate control (stroke rate without rushing)
PR3 Aerobic base (steady state capacity)
PR4 Power endurance (2k-specific tolerance)
PR5 Crew synchronization (timing, rhythm, shared cues)
PR6 Pacing model (2k strategy; negative split capability)
PR7 Strength base (posterior chain, trunk stiffness, hip hinge)
PR8 Injury governance (ribs/back; volume/intensity caps)
PR9 Mental composure under high lactate and pressure

Z0::Top Failure Modes (Rowing)
FM0.RW1 early arm pull (sequence broken) → power leak + back load
FM0.RW2 rushing the slide at higher rates → poor catches + fatigue
FM0.RW3 weak trunk bracing → low-back pain
FM0.RW4 too much erg intensity stacked with water sessions
FM0.RW5 rib stress from high volume + poor recovery
FM0.RW6 poor pacing: goes out too hard, dies mid-piece
FM0.RW7 under-fueling → fatigue debt + poor adaptation
FM0.RW8 poor crew timing → forced strokes + inefficiency
Z0::Sensor Pack (Minimum viable)
S0.RW1 training load: hours + session RPE (water + erg + strength)
S0.RW2 technique score: sequencing + catch quality (coach/video)
S0.RW3 pain map: low back + ribs + hips (0–10) + next-day stiffness
S0.RW4 split stability: pace decay across intervals/pieces
S0.RW5 stroke rate vs split efficiency (does rate rise without speed gain?)
S0.RW6 recovery: sleep + fatigue score
S0.RW7 fueling proxy: energy + appetite + post-session recovery intake
Z0::Repairs
R0.RW1 sequence drills: legs-first connection; pause drills
R0.RW2 rate discipline: build rate gradually; avoid rushing
R0.RW3 trunk/hinge strength 2×/week (posterior chain + anti-flexion)
R0.RW4 intensity gate: cap hard erg days; separate from heavy water days
R0.RW5 rib/back containment: reduce volume; switch to low-impact aerobic if needed
R0.RW6 pacing practice: controlled first 500m; negative split reps
R0.RW7 fueling baseline: carbs around training + protein after
R0.RW8 crew cues: one shared timing cue + consistent rhythm language

Z1::Failure Modes
FM1.RW1 volume-first culture ignoring technique quality
FM1.RW2 too many “2k tests” or maximal pieces
FM1.RW3 no separation between technique days and intensity days
FM1.RW4 crew selection instability disrupts timing development
FM1.RW5 weak injury surveillance for ribs/back
Z1::Sensors
S1.RW1 technique stability under fatigue (video + coach ratings)
S1.RW2 rib/back complaints trend after spike weeks
S1.RW3 performance markers: steady-state efficiency + interval decay
S1.RW4 crew timing errors at catch (missed catches count)
S1.RW5 adherence: sessions completed / planned
Z1::Repairs
R1.RW1 quality-first rule: stop reps when technique collapses
R1.RW2 periodize: base → build → peak → deload
R1.RW3 distinct session types: technique, steady, intensity (not mixed chaos)
R1.RW4 stable crew blocks for timing development
R1.RW5 rib/back SOP: early detection + load reduction ladder

Z2::Failure Modes
FM2.RW1 novice rowers rushed into high volume/intensity
FM2.RW2 inadequate strength and mobility support
FM2.RW3 academic stress collisions (sleep debt)
FM2.RW4 fragmented support (coach vs physio vs nutrition)
Z2::Sensors
S2.RW1 rib/back injury days lost per season
S2.RW2 dropout/burnout rate (especially novices)
S2.RW3 exam-week fatigue clusters
S2.RW4 progression curve: technique stability before intensity escalation
Z2::Repairs
R2.RW1 onboarding gates: technique proficiency before high volume
R2.RW2 minimum S&C standard (hinge + trunk + hips)
R2.RW3 exam-season template (maintenance mode)
R2.RW4 integrated support loop: coach+physio+nutrition

Z3::Failure Modes
FM3.RW1 dense regatta schedules + travel fatigue
FM3.RW2 unsafe water conditions or inadequate warm-up access
FM3.RW3 incentives push racing while injured
Z3::Sensors
S3.RW1 injury incidence around regatta clusters
S3.RW2 performance collapses in heats/finals (fatigue signal)
S3.RW3 safety incident reports (water/weather)
Z3::Repairs
R3.RW1 scheduling buffers and rest minimums
R3.RW2 safety standards + warm-up access requirements
R3.RW3 health-first race eligibility governance

STATE::ROWING
- Load L = total hours + RPE across water/erg/strength
- Technique T = sequencing/catch score trend
- PainRisk PR = ribs/back pain + stiffness trend
- Efficiency E = split at given rate/effort (drift signal)
- PaceStability PS = interval/piece decay trend
- CrewSync CS = catch timing errors + rhythm stability
- Recovery Rec = sleep + fatigue trend
Phase Estimator:
IF T stable AND PR low AND E improving AND CS stable → P3 drift
IF PR rising OR T collapses at higher rates OR PS decays → P2/P1 warning
IF rib/back injury stops rowing → P0 risk

Trigger: focal rib pain or rising back stiffness >7 days
1) reduce rowing volume immediately; avoid high-rate intensity
2) maintain aerobic via bike/swim (low rib/back load)
3) rebuild technique: connection + posture at low rate
4) strengthen trunk/hinge + scapular control progressively
5) return ladder: low rate → steady → controlled intensity; monitor pain gates

1) identify collapse: rushing? early arms? loss of posture?
2) pause drills + low-rate technical reps to rebuild sequence
3) reintroduce rate in small steps while keeping technique gates
4) stop set when collapse starts (quality-first)
5) re-test with short controlled pieces before full race simulations

1) lock one shared cue for catch timing
2) low-rate rowing for rhythm; then gradually raise rate
3) video feedback on catch together (crew-level, not blame)
4) stabilize lineup for a block to build timing
5) integrate pressure: starts and sprint pieces only after rhythm stable

CivOS Link:
- Rowing is a “synchronization under load” sport:
  it trains tight role alignment, shared timing language, and phase stability in teams.
- Brittleness risk: volume-first culture + academic stress + hidden rib/back injuries.
- Repair: technique gates, load governance, and integrated recovery buffers.