Built to make you faster when it matters. You’ll develop explosive power, sharpen race-ready speed, and learn how to apply it efficiently. Each session blends short, high-output efforts with controlled pacing work. The result is stronger strokes, better rhythm, and the confidence to hold speed under pressure. Train smart, move fast, and turn raw watts into repeatable performance on race day.

Looking to build confident rowers from the ground up. Blending technical mastery with smooth, sustainable movement. You’ll learn efficient stroke mechanics and pacing while developing aerobic fitness. Each session flows logically, reinforcing fundamentals so athletes move better, row longer progressing with control and consistency.

Ideal for busy weeks or returning to consistent training. Rapid Reset is a short, high-impact program designed to restore energy, focus and momentum. Through efficient intervals, controlled intensity, and purposeful recovery, athletes clear fatigue without losing fitness. Return to harder training feeling lighter, sharper and ready to perform again.

This program focuses on movement quality before intensity. Teaching athletes how to row efficiently from the very first stroke. Sessions focus on posture, sequencing and connection. Using drills and low-pressure intervals to build awareness. By mastering mechanics early rowers reduce injury risk, improve power transfer and unlock faster smoother performance.

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.