Six-week tracks
Each programme runs six weeks — three sessions a week, building toward one clear finish line.
Fitness programs
Structured plansfor real progress.
A program turns individual rowing sessions into a plan — the right workout, at the right intensity, in the right order — so your effort compounds week to week in the Row Nation app.
The idea
A plan beats guessing
Rowing hard is easy. Rowing with a plan is what moves the needle.
A Row Nation program replaces "what should I do today?" with a structured, week-by-week pathway — so effort accumulates instead of scattering across random sessions. Every plan is designed by sports scientists, national coaches, and current elite rowers, then written in Gears so it scales to you.
How it works
Follow the plan in the app
Pick your pathway
Choose the program that matches where you are — from first strokes to race prep.
Follow the week
The app lays out each week: which sessions to row, at what intensity, and when to rest.
Row guided sessions
Video row-alongs with Australian rowers pace every session by power (watts), with live targets and technique cues. Connect your PM5 and follow along.
Watch it build
Watts, splits, and completed sessions stack into a visible record as the plan progresses with you.
The structure
What a program is made of
Three session types
Every week pairs a video row-along (coach-led pacing and intervals), a steady base row, and 10–12 minutes of off-erg mobility or strength.
Written in Gears
Sessions are prescribed in Gears (G1–G5), not vague effort — so the same plan scales to a beginner and a former athlete alike.
An anchor test
Each track ends on a defined test, so you finish knowing exactly how much you improved.
Pathways
Four ways to start
Four six-week tracks — three sessions a week, one clear finish line. Different goals, same proven RowErg engine.
Adults 50+, returning exercisers, all abilities
Foundations & Flow
Easy gears, calm pacing, breathing prompts, and joint-friendly mobility to build consistency.
Anchor test: 30-minute continuous row at R24, Gear 2
Start in the appImprovers and competitive adults
Power & Pace
Aerobic base, threshold, and sprint work, backed by short strength off the erg.
Anchor test: 5-minute performance test
Start in the appBusy adults (25–45) who want results fast
Rapid Reset
Short HIIT sets, recovery rows, and a fatigue-aware structure that fits real weeks.
Anchor test: 1-minute test after a confidence pyramid
Start in the appTeens, developing athletes, anyone rebuilding form
Technique First
Drill-led sessions, paused strokes, and low-intensity skill work for control and efficiency.
Anchor test: 4 × 500m even splits + a 22-minute endurance row
Start in the appAccessibility is baked in — voiceovers and on-screen notes guide lower-impact modifications throughout.
The engine
One test sets your targets
Every programme is written in Gears (G1–G5), not vague effort. Run one short test and the Gear Calculator turns your watts into personal targets and stroke-rate caps — so the same plan scales to your exact level, and you retest as you get fitter.
Start your first week
Every program lives in the Row Nation app. Download it and pick your pathway.