This version of our Three Week Program is designed to help you improve your fitness whether for health’s sake, or for preparation for another sport or activity.
Key principles: a variety of workout types to improve performance at both aerobic and anaerobic levels.
The program is based on six rowing sessions per week. If you are unable to do six workouts per week, complete the workouts in the order given, ignoring the days of the week, and the program will last more than three weeks. For best results, try to row at least four times per week.