I Don’t Consider Myself a Beginner. What Are My Options?

I Don’t Consider Myself a Beginner. What Are My Options?

If you already have rowing experience and feel comfortable with the basics, the best next steps are typically the Sustain and Perform programs inside The Crew.

Sustain is a general physical preparedness program designed to help you stay fit while balancing rowing with everyday life.

This program:

• Includes 5 workouts per week
• Includes 2 rest days per week
• Balances rowing with off-rower training
• Focuses on keeping you fit for everything, not just rowing

Sustain is a great option for members looking for consistency, overall fitness, and long-term sustainable progress.

Perform is an intensity-based program designed for members looking to push their fitness and become more competition-ready.

This program:

• Includes 9 workouts per week
• Includes 2 rest days per week
• Combines strength training and performance conditioning
• Focuses on helping you find the upper limits of your fitness

Perform is ideal for experienced rowers who want more advanced and performance-focused training.

Additional Training Plans

If you have a specific rowing goal, we also offer focused training plans ranging from sprint distances to endurance events, including:

• 500m Training Plan
• 1k Training Plan
• 2k Training Plan
• 5k Training Plan
• 10k Training Plan
• Half Marathon Training Plan
• Marathon Training Plan

These plans are designed to help improve pacing, endurance, power, and overall rowing performance based on your chosen distance.

Still Need Help?

If you are unsure which program or training plan is best for your goals, please contact us at support@darkhorserowing.com and our team will be happy to assist you.