Masters Men's 8-Week Erg Programme
Most training plans are written for 22-year-olds. This one is not. It is eight weeks of structured indoor rowing built around how a masters body actually adapts - enough hard work to hold your top-end fitness and 2k speed, without the relentless grind that leaves you sore, flat or injured.
Each week balances easy aerobic miles, threshold pieces and short, sharp intervals, with exact splits and stroke rates you scale to your own 2k. Four sessions a week, each on a clear card you can pin next to the erg. You also get a plain-English science section: why your VO2max is worth defending after 30, how size, weight and age change what a "good" score means (with Concept2's weight adjustment worked through), and how Olympic crews really train - every claim backed by a cited study.
Delivered as a printable PDF. Buy it once, keep it, and reuse it for every training block from here.