Build power, endurance, and pace control in 6 weeks. Three sessions each week: A — Row-along hero workouts B — Intro guided sessions C — Off-erg strength or mobility work

A progressive 6-week rowing plan to improve technique, rhythm, and stamina. Builds steadily toward a 30-minute capstone row. Low-impact, varied, and fully guided.

A 6-week high-intensity rowing plan designed to sharpen your sprint power and endurance. Each week blends explosive intervals with lower-gear recovery work to maximise your 1-min power output.

This program focuses on developing proper posture, sequencing, rhythm, and connection on the rowing machine Sessions emphasize quality over quantity, using controlled distances and moderate rates

A 6-week beginner-friendly training program designed to build endurance, resilience, and confidence for the 24-Hour Row.

A one-week sprint program to sharpen your 213m. Build explosive starts, boost power over distance, and benchmark your max effort. Repeat any time to track progress.

Embark on your rowing journey with Rowed to 2K, a beginner-friendly program designed to help you complete your first 2,000-metre row.

Get ready for the 500m event at the Australian indoor rowing championships with this 6 week program

Get ready for the 2000m event at the AIRC with this short 6 week program.

Can you keep up with an Olympian? See how far you can go in the time it takes Simon Keenan to cover 2000m in this intense 8 interval workout.

7-week program to build endurance and speed for a 5000m race. It features intervals, sprints, and race profiles, focusing on technique and pacing. Ideal for enhancing rowing skills.

This program is designed for beginners who are new to rowing. It focuses on building foundational skills and improving cardiovascular fitness. Participants will learn proper rowing techniques and gradually increase their endurance over the course of four weeks.