Training plans that
actually know
rowing.
Science-backed erg, mobility and racing plans - written for rowers, with every claim cited. Printable PDFs you buy once and keep. Most are just £2.99.
Science-backed
Every claim cited to real research
Written for rowers
Not generic fitness plans
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Priced for the UK, US, AU, CA, NZ & IE
8 plans
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.
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.
Learn-to-Row Starter Plan
A free 6-week introduction plan for brand-new rowers - on the water and on the erg.
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.
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.
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.
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.
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.
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.
1 plan
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.
