Plan Overview
The Purple Plan provides structured 4-week blocks of rowing training to build foundational fitness, improve technique, and prepare you for race-specific training when ready…all for just $60 per month!
This program is a general guide for rowers of all levels—especially Masters athletes—who want structure, variety, and motivation without the cost of custom coaching. It’s broad-strokes by design, giving you inspiration and direction while leaving flexibility to adapt based on your fitness and schedule.
For optimal results, we recommend moving into an CUSTOM PLAN (click here), but the Purple Plan is the perfect wallet-friendly option for ongoing guidance and accountability.
Program Structure
Our program is designed as a single, progressive fitness plan that builds throughout the year, with different optional fitness checks to help track progress. Participants will focus on overall rowing fitness, with seasonal adjustments to align with typical racing calendars as shown below.
November
—
April
General Fitness
Focus on foundational endurance, power, and technical proficiency with rowing-specific training.
May
—
July
Sprint Race Preparation
Training tailored to shorter, high-intensity races such as 1k or 2k events. Emphasis on speed, anaerobic capacity, and race-specific strength.
August
—
October
Head Race Preparation
Focus on longer distances, such as 5k head races, with endurance, pacing, and sustained power development.
INDIVIDUALIZED START
When you join, you’ll complete a short questionnaire so our coaches can place you at the right point in the year-long plan. Whether you’re brand new to training or already active, we’ll start you where you need to be—building a strong, safe foundation before progressing.
PROGRESS MONITORING
Seasonal fitness assessments, guided by the traditional annual racing calendar, will help you track improvements and guide your training. Participation is optional—you can choose what works best for your goals!
Assessment Schedule:
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November–April:
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Endurance (30’ 22spm)
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Power per Stroke (4’ 24spm)
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May–July: Sprint Racing (1k or 2k)
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August–October: Head Racing (5k)
What’s Included
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5 Weekly Workouts + Cross-Training
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Mini Strength Session
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Monthly Fitness Check
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Adjustment Key to Fit Your Schedule
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Yoga & Mobility Routines
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Drills & Technique Sequences
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Self-Tracking Tips
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2 × 30-Minute Live Group Sessions for Q&A and Technical Advice
Start Today
Best Value
Purple Plan
60
Every 4 weeks
Additional Notes
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These are general fitness plans, not customized coaching. Adapt the plan to your life, schedule, and current fitness level.
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Do not start a plan significantly different in volume or intensity from your current regimen without consulting a doctor.
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Looking for a custom plan for yourself or your club? Schedule a consult—we provide everything from quick tips to fully tailored programs.