The programs are built on scientific principles and years of elite competition experience. You’ll follow a mix of race specific erg intervals, targeted strength sessions and expert technical cues designed to improve your power, pacing and efficiency. Each week is periodised to maximise adaptation and deliver measurable gains in speed on the Concept2.

The Speed Beyond Limits course is structured through video lectures that combine detailed presentations with practical demonstrations of each workout. This is accessed via the memebers area on sportwave.uk.

You'll see step-by-step ergo sessions, weightlifting techniques, and key drills broken down in a way that’s easy to follow.

The 12 week plans are delivered via a pdf download available after purchase

My training plans are aimed at intermediate to advanced indoor rowers who already have a solid base of fitness. However, each session includes modifications for different erg brands and fitness levels, so committed beginners can also follow the plans safely. If you’re unsure which programme is right for you, feel free to contact me.

With beach sprint rowing set to feature in the 2028 Olympics, training for short course, high power efforts is more important than ever. These programs provide targeted training advice on how to increase your physiological power, improve your sprint capacity, and develop the explosive strength required for this fast-paced event. Whether you’re new to beach sprint rowing or looking to refine your approach, these courses offer the tools to improve your race performance.