Speed Beyond Limits: Sprint master
Speed Beyond Limits: Sprint master
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Master sprint rowing with Speed Beyond Limits: Sprint Master, a multi part video course from world record holder Phil Clapp. You’ll get step by step coaching on technique, race specific erg sessions (with row through demos), and strength & mobility routines that target the full physiology of 500 m and 1,000 m racing. Learn how to use data (watts, /500 m, HR) to tune performance, build lactate tolerance and alactic power, improve rate of force development, high rate efficiency, and even keep your Concept2 in peak condition. Evidence based, practical, and immediately actionable.
Train smarter, row smoother, and go faster.
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Innovative Training Methods
The Speed Beyond Limits program uses advanced training methods to target all areas of your physiology. With strength workouts, high-intensity rowing intervals, and mobility drills, each session improves power, endurance, and recovery for your goals.
Coaching, On Screen
Structured video chapters that break down technique, workouts, and why they work for faster 500m & 1 km times
Technical precision
Rare, sprint specific coaching: high rate mechanics, power transfer and timing. Explained, demoed and drilled.
Built for Everyone
Adjustable loads, rates and volume. Pick your modality (RowErg, SkiErg, bike), hit the right zones, and improve confidently at any age.
Course information
What does the 12 week plan include?
The plan lays out a clear 12 week schedule with six workouts per week. Sessions are compromised of
- High intensity intervals
- Strength training
- Race simulations
- Aerobic training
The programme is split into 3 four week periods targeting different areas of physiology
How does the plan build speed and strength?
Structured sessions develop explosive power and lactate tolerance while also targeting stoke efficiency; the two physiological components that underpin a fast 1 km performance.
How will I measure my progress
You’ll practise race pacing through workouts that model 500m splits and full distance efforts. Regular time trials are built into the programme so you can measure improvements, stay motivated and avoid plateaus
Who will I be leaning from
You will train using method developed by Phil Clapp, the world record holder over 500 and 1000m on the erg.
The evidence backed strategies have been refined through competition and are ready for athletes of all abilities to implement