6 Week Training Plan - Advanced

6-Week Rowing-Based Training Programs

Choose your level. Commit to 6 weeks. See real progress.

These 6-week programs are designed to build your fitness through structured, progressive ergometer (ergo) sessions. Whether you're just getting started or looking to push your performance, there's a plan for you. Each level includes 3 targeted rowing sessions per week, tailored to your current ability and gradually increasing in intensity and volume to ensure continued progress. Everything you need is included in the program—from ergo technique tips to weekly summaries, as well as warm-ups and cool-downs to support each session. This is your chance to train like an Olympian!

Advanced Plan – Perform & Compete

For experienced rowers or athletes looking to work hard!
This program is designed to test your limits with long mileage and high-intensity sessions.

• 3 sessions each week ranging from 20-55 minutes in length.

• Includes threshold intervals, moderate sessions and endurance conditioning

• Perfect for those with who have completed the intermediate plan and want to get to the next level.