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Current Phase: Maintenance (Building or maintaining fitness with a focus on technique)
All our plans are written by our founder, Matthew Tarrant. A 2x Olympian, 4x World Champion, European Medallist, World Cup leader and 6x Henley Royal Regatta winner with 16 years of experience representing Great Britain through all age categories.
This plan consists of three sessions each week which all follow a set phase. These phases flow from one to another and will train you up in preparation for tests such as the 500m, 1000m and 2000m. You'll also cover the basics of engine building and have the chance to focus on improving your technique. As this is the Senior plan you will have the highest weekly mileage of the three plans which could total 36km +/- per week depending on the phase.
Keep your eye out for the optional session of row or bike. These can usually be found in the steady-state sessions and give you the option to refresh the focus while spending some quality time on a secondary piece of equipment. Complete just the one or if you're feeling super fit you can always have a go at both!
At the end of each phase, there will be a leaderboard workout to get those competitive juices flowing, so make sure you complete all your sessions to achieve your best result.
Be sure to tag us on socials to get feedback.
*Please make sure your benchmark tests are up to date in settings to get a more accurate split target for sessions*