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
Video Library
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 RowerSeasonal 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







UP THE
MOUNTAIN