Race
Faster
Designed for Masters Rowers that want to go fast. Train with confidence and arrive ready to race faster. These training plans remove the guesswork from race preparation, giving you a proven roadmap from today to race day.
Real results from Masters rowers who followed the plan from today to race day.
“I stopped second-guessing my training and simply followed the plan. The result was my strongest racing season in more than a decade. The structure, progression, and taper gave me complete confidence heading into race day.”
“As a busy Masters athlete balancing work and family, I needed a plan that made every session count. Bill’s programme removed the guesswork and helped me arrive at Nationals feeling fit, fresh, and ready to race.”
“I’ve worked with coaches throughout my rowing career, but these plans are among the clearest and most practical I’ve used. The progression was logical, the training manageable, and the race preparation exceptional.”
“The biggest benefit wasn’t just improved fitness – it was confidence. I knew exactly what I should be doing each day and trusted the process. Together with my crew mates, I achieved some of my best results following the plan.”
“The balance between rowing, strength training, recovery, and race preparation was excellent. The taper worked perfectly, and I felt both physically and mentally ready when it mattered most.”
These plans are ideal if you:
- Are a Masters rower preparing for a key regatta
- Don’t currently have a coach
- Want a clear day-by-day training programme
- Need a plan that works around work and family commitments
- Want to peak on race day rather than simply train hard
Proven by Masters rowers and designed for real life. Most rowers spend too much time training at moderate intensity – this program takes a different approach.
- 80-85% easy aerobic training
- 15-20% high-quality race-specific intensity
- Minimal threshold training
- Progressive strength-to-power development
- Structured taper to ensure peak race-day performance
The full program requires approximately 4-7 hours per week, making it suitable for competitive masters and club rowers balancing training with work and family commitments. The result is a program designed to help you arrive on the start line fast, powerful, and fresh.
Compare masters crews by age category, at any distance, and get a staggered start sheet — free, open to everyone, built to be reused every event.
Masters Handicap & Start-Time Calculator
Age-decline coefficients adapted from World Rowing’s own Masters Regatta data. Compare a whole field of boats, not just two — at 1000m, 2000m, Head of the Charles, Silver Skiff or any custom distance — and get the prognostic finish time, the handicap gaps, and a pursuit start sheet.
Open the calculatorChoose your training plan today and start preparing for your fastest race season yet. Join the membership for both plans plus the frameworks and exclusive member articles, or buy a single plan below.
The plans tell you what to do. The frameworks and exclusive member articles tell you why, and what to change when the plan meets real life. Independent, with no advertising or sponsorship – membership is what pays for the work. Cancel any time.
- Both 2026 training plans in full — Sprint and Head Race
- Every new plan released while your membership is active
- Frameworks and tools — zone calculator, season review, testing protocols
- Exclusive member articles on coaches, scientists and champion masters rowers
- The complete newsletter
- Cancel any time
Same training discipline, built for two different race clocks. Faster Membership includes both — compare them side by side and pick the one that matches your season.
A 12-week program for maximizing sprint-distance performance without excessive volume or accumulated fatigue — polarized intensity, race-specific intervals, and progressive strength.
- Aerobic power and VO₂max
- Race-pace speed and tolerance
- Sprint power and starting acceleration
- Strength and force production
- Recovery and training consistency
The goal: train smarter, recover better, race faster over 3–5 minutes.
PDF · 12-week plan · CHF 79.00
Click to buyA 12-week program for sustained performance over head races and longer time trials — aerobic endurance, threshold development, and progressive strength to hold speed for longer.
- Aerobic engine and sustainable race-pace power
- Threshold training and VO₂max development
- Easy endurance volume, properly structured
- Strength for force production and efficiency
- A peak that lands on race day, not before it
The goal: build a bigger engine and hold more speed over 20–45 minutes.
PDF · 12-week plan · CHF 79.00
Click to buyAre all the plans the same?
No, each plan is designed for the specific race distance.
How are the plans different for Masters Rowers?
Each plan is designed to enable appropriate recovery and adaptation, different for Masters vs. those under 35 years of age.
Can I use the plan next year?
Yes you could, however, with time come learnings, and each plan is evolving to improve each year.
How do I calculate my heart rate zones for the plan?
We include our polarised heart rate zone calculator free with every plan and with membership. This will enable you to calculate your heart rate zones and set up your heart rate device.
Can I share the program with others?
No, this program is only licensed for the purchaser.
Which week do I start the program?
You count back the number of weeks from the target race, and this is your starting week.
If I miss a training session, what do I do?
Life happens, and I find it best to simply move on to the next day’s session. I have a simple rule: not to miss more than 2 days in a row, and to make sure I do at least 90% of the sessions in the last 90 days.
Is the training volume in distance or time?
Due to the nature of wind, currents and other factors, I find the best way to monitor and manage training for rowing is duration in hours.
Sprint distance
Twelve weeks to a 1000 m or short-course regatta. Four sessions a week plus strength, sharpening through race week.
Buy the sprint planHead distance
Twelve weeks to a head race. Longer threshold blocks and continuous race-pace work in place of the sprint intervals.
Buy the head planFaster Membership
Both plans, the full library of protocols and calculators, members-only articles, and everything released during your year.
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