Introducing Row Nation Premium Programmes

You row three times a week and you finish every session tired. Then you glance at the split, and it is the same number it was a month ago. Effort is not the problem. The plan is.

Row Nation Premium is the plan. Each programme is delivered through video row-alongs featuring Australian rowers. Around them sit steady base sessions and short off-erg mobility or strength, so you improve without burning out.

Choose from four six-week tracks. Each has three sessions a week and one clear finish line.

Four programmes. Four clear pathways.

Foundations & Flow

Start Foundations & Flow in the app →

Best for: adults 50+, returning exercisers, all-abilities

Build consistency with easy zones, calm pacing, breathing prompts, and joint-friendly mobility.

Anchor test: 30-minute continuous row at R24, G2.

Power & Pace

Start Power & Pace in the app →

Best for: improvers and competitive adults

Progress through aerobic base, threshold, and sprint work, supported by short strength work off the erg.

Anchor test: 5-minute performance test with a full prep protocol.

Rapid Reset

Start Rapid Reset in the app →

Best for: busy adults (25 to 45) who want results fast

Short HIIT sets, recovery rows, and a fatigue-aware structure that fits real weeks.

Anchor test: 1-minute test after a confidence pyramid + primer.

Technique First

Start Technique First in the app →

Best for: teens, developing athletes, and anyone rebuilding form

Drill-led sessions, paused strokes, and low-intensity skill work to sharpen control and efficiency.

Anchor tests: 4 × 500 m even splits + a 22-minute endurance row.

What you get each week

• Row-along: coach guidance, pacing, intervals, repeatable progress
• Steady row: base building with simple technique cues
• Mobility or strength: 10 to 12 minutes, just bands or bodyweight

Every week builds toward your test. You’ll know what you’re doing, why it matters, and how you’re improving.

Choose the right programme for your life

• New or returning? Start with Foundations & Flow (add Technique First later for skill blocks).
• Short on time? Rapid Reset fits your week. Step up to Power & Pace when ready.
• Training for events or PBs? Power & Pace is your track.
• Want better form? Technique First builds control and economy.

Accessibility is baked in. Voiceovers and on-screen notes guide modifications, including lower-impact options.

Guide Watts, rate, and tests made simple

• Guide Watts zones (G1 to G5): comfort to max. Most sessions sit at G2 to G3.
• Rate (R): strokes per minute. Learn at R18 to 24 and push when you’re ready.
• Use the Guide Watts Calculator to personalise targets without guesswork.

Pick your pathway and start today

Six weeks from now, that split does not have to be the number it was last month.

Download the Row Nation app and choose your programme →