Advanced Six Week Training Plan

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.