If you struggle with stroke rates, holding consistency, hitting the high numbers or seeing a return in speed for the increase in rate then, this is the plan for you.
 
Six weeks, three sessions each week, designed to help you understand and use the rate (spm) to improve your feel on the machine and help you in achieving new personal bests.
 
The program includes the following:
 
- 6 weeks of programming, 3 workouts per week
- Weekly brief so you know the week's focus
- Speed guides to make sure you pace the workouts correctly
- Email support if you have any questions during the plan
 
This program is structured over 6 weeks and will take you from the low controlled rates up to super-high fly and die rates but in between, you'll learn to use these rates to find more speed and faster times. The program is designed to balance the training stimulus against fatigue and recovery for individuals who are new to the sport or short on time. More experienced athletes have the freedom to add supplementary sessions alongside the program should the need arise.

Equipment Requirements.
 
Keep it simple, all you need is:
 
- Rowing machine
- Discipline 
 
*Please make sure your benchmark tests are up to date in settings to get a more accurate split target for sessions*
 
Suggested pre Rate plans:
Starter Plan, Base Fitness.
 
Suggested post Rate plans:
30mins, 5k, 2k, 1k, 500m.