Introduction & Objectives


For those looking to build their training plan for the upcoming season, or over-hauling the plan you have always used, this course will you give you the knowledge and tools from the world's best rowers and coaches, to train smarter, to go faster.

It will expand your understanding of the how, why and what to do, with the focus on helping you to target what you need to do to progress and improve. With this knowledge and capability, you will be able to leverage the performance tools and use the templates that provide a clear framework that you can follow on a weekly and monthly basis. 

The course materials have been developed over years of following and working with some of the world's most successful coaches, sports scientists and direct observations of how elite Masters rowers and other endurance athletes actually train to win.

The intent is to provide you with the essence of the research and experience, so that you to tap into the winning methodologies. If you're interested in reading more, there will be links and downloads to the sources and studies where applicable so that you can go deeper into the material. 

As you progress through the course, you will be able to use the approaches and create your plan for the season. By the end of the course you should be clear on how to go about your training in a smart and intelligent way, with a clear plan to achieve your best.


  • Understand your energy systems and how to train them
  • How to effectively train with heart rate
  • How to test your current performance level and the self diagnose what you need to focus on, to improve and be faster
  • Understand how to layout your training plan to be at your best for the big races
  • How to periodise your training and the polarised approach
  • How to taper and be fresh for the big races

Please note that this course is intended to provide you with information to inform so that you may use your good judgement in setting up your training.

The course is NOT medical advice, and you should always consult your physician before starting any training program.