You asked for structure, coaching, and measurable progress - without the fluff. Row Nation Premium delivers. These coach-led programmes combine filmed row-alongs, steady base sessions, and short off-erg mobility or strength work to keep your training smart and sustainable.
Choose from four six-week tracks, each with three sessions a week and one clear finish line. Different goals, different users - same trusted RowErg engine.
Foundations & Flow
For adults 50+, returning exercisers, and all-abilities users. Build consistency with easy gears, breathing prompts, and joint-friendly mobility.
Anchor test: 30-minute continuous row at R24, Gear 2.
Power & Pace
For competitive adults and improvers. Progress through aerobic, threshold, and sprint work. Short off-erg strength included.
Anchor test: 5-minute performance test with a full prep protocol.
Rapid Reset
For busy adults aged 25–45. Short HIIT sets, recovery rows, and a fatigue-aware structure.
Anchor test: 1-minute test after a confidence pyramid and primer.
Technique First
For teens, developing athletes, and anyone refining their stroke. Drill-led, paused strokes, and low-intensity skill work.
Anchor test: 4 × 500m even splits and 22-minute endurance row.
Sessions build toward your test. Progress with purpose.
Accessibility is built-in: voiceovers and on-screen notes guide modifications, seated options, and lower-impact sets.
Use the gear calculator to personalize targets without guesswork.
Pick your pathway, start today - three sessions, six weeks, one clear finish line.
