Training plans

Structured, week-by-week erg plans. Every session is written out, with target paces worked from your own test results.

2k Erg Programme

A 12-week programme that builds to one properly paced 2k test.

12 weeks · Intermediate

£19

From your first session on the erg to 30 minutes continuous and your first benchmarks.

12 weeks · Beginner

£29

Two plans in one: a 10-week 5k plan and a 12-week 10k plan.

10 and 12 weeks · Improver to intermediate

£19

Our three core plans for £39, saving £28 on buying them separately.

Four plans of 10 to 12 weeks · Beginner to intermediate

£39

A 12-week plan that builds from a 60-minute row to a well-paced 21,097m.

12 weeks · Intermediate

£19

A 10-week 2k programme for rowers aged about 50 and over, with more recovery built in.

10 weeks · Improver to intermediate, aged about 50 and over

£19

Eight weeks of structured rowing, with every session finished inside 20 minutes.

8 weeks · Improver

£15

Not ready to buy? Start with the free plan, a week-by-week PDF sent straight to your inbox.

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More free downloads and our pace calculator are on the free resources page.