Training Programmes

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Training Programmes

Structured erg and on-water plans with clear sessions, sensible progression and a target to train towards. Pick the programme that fits your experience and goal.

8 programmes available
Who it's for
Where
Price

8 programmes

Masters Men's 8-Week Erg Programme preview
Training Programmes PDF

Masters Men's 8-Week Erg Programme

Eight weeks of structured erg training built around a masters body - science-backed, joint-friendly, and designed to protect your engine as you age.

Masters Men
A$7.99 View
Learn-to-Row Starter Plan preview
Training Programmes PDF
Free

Learn-to-Row Starter Plan

A free 6-week introduction plan for brand-new rowers - on the water and on the erg.

Novice
Free Get it
2k PB Push - 6-Week Peaking Block preview
Training Programmes PDF

2k PB Push - 6-Week Peaking Block

Six weeks that turn an existing aerobic base into a 2k personal best - race-specific work, a proper taper, every pace scaled to your own time.

Open Masters
A$7.99 View
The Rower's Mobility Programme preview
Training Programmes PDF

The Rower's Mobility Programme

A physio-informed mobility system for rowers who feel restricted at the catch or finish - self-screen the cause, target the right area, and build range you can actually row with.

Open Masters
A$7.99 View
Return to Rowing preview
Training Programmes PDF

Return to Rowing

An 8-week comeback plan for rowers coming back after time off - rebuild safely, judged by effort not your old PB, so you come back for good.

Open Masters
A$7.99 View
Rowing Well Over 50 preview
Training Programmes PDF

Rowing Well Over 50

A 12-week masters plan for rowers over 50 - recovery-spaced training plus an illustrated home strength routine, so you keep getting faster while your peers slow down.

Masters
A$7.99 View
Winter Base Builder preview
Training Programmes PDF

Winter Base Builder

Build the biggest engine of your life over the off-season - 12 weeks of mostly-easy volume plus a strength routine, so you arrive at spring fast.

Open Masters
A$7.99 View
Summer Race Sharpener preview
Training Programmes PDF

Summer Race Sharpener

Turn your winter base into race speed - 12 weeks that sharpen a big aerobic engine and peak you for a target regatta or 2k, every pace set from your own 2k.

Open Masters
A$7.99 View

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Technique & Boat Skills

Diagnostic guides for the problems a training plan will not fix. Work out what is actually going wrong, check whether it is you or the boat, then drill the cause rather than the symptom.

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