Rowfficient Starting Line

Starting Line

The Starting Line package rotates seasonally.

Our plan offers multiple tracts that you can choose to follow in whatever way works best for your schedule and goals. With up to 9 sessions per week, we also offer guidance of how to choose only 6 or 3 sessions per week, depending on what you’re looking for.

Subscription Details

Weekly Training Sessions

Designed to improve your strength, fitness, and health as a rower

Interactive Calendar

Where you can track your workouts and progress

Live Q&A

Access to our bi-weekly live Q&A video session

Access to our constantly evolving video library

This package is great for:

Masters rowers

Junior rowers

College rowers looking for summer training or weight training to supplement their team’s program

Included in the plan is:

A personalized training dashboard with access to your workout calendar, our video library, and additional resources.

Discounts to some of our favorite training products

1 Video Analysis per month + discounts for additional sessions

Access to our Rowfficient community Facebook group

2 live group Q&A video sessions per month

"In the last 6 weeks, I have gotten stronger on the erg and with the strength training. I feel better, my left elbow tendinitis and the numbness in my right hand while I sleep has gone away. I attribute that to the heavy strength training. When I tested my 2k, I rowed a new PR! I rowed faster in my basement alone than I did at C.R.A.S.H.-B.'s in 2015. At 45, older and faster, this program rocks."

JENNIFER GATZ Masters Rower, Aquebogue, NY

"New PR! I'm a lightweight, female rower from a small masters club in Wisconsin. With my age approaching 40, there's not much need to test the 2k other than personal punishment. But, I did it. Beat my previous performance by 11 seconds! Thanks for putting together an amazing program. I'm soaking up all that the two of share like a sponge. Belief in the work and in its design is extremely powerful and motivating!"

SARA DVORAK Masters Rower, Wisconsin

"Your program has been great! After only 3 months of rowing training, I was only 7 seconds off my 2k PR. What was I doing in college?"

BEN NASE Former U-23 Rower


No Contracts, Month-to-Month Membership

Seasonal Focuses

FALL (Sept – Nov)

Head racing

Base development

Strength building

WINTER (Dec – Feb)

Indoor training and cross-training

Improving anaerobic threshold

6k & 2k test preparation

Strength building

SPRING (Mar – May)

Building rate

Increasing intensity

Spring racing while continuing to develop strength

SUMMER (June – Aug)

Preparation for fall racing

Fitness improvement, both base and high intensity

Strength development