Virtual Rowing Training Plans

Ready Set Row Online Rowing Coach


Coming Soon!

RSR Center Core Strength Workout! Available for Pre-Order NOW.

Your inner core is the most powerful part of your body. Are you successfully tapping into it? To be an effective and powerful rower, you must be able to activate and brace your core in that split second of finding the load on the water and on the erg. The core is the chain that connects the arms and legs to ensure your power and energy on the foot boards is translated into boat and erg speed.

Why do you need this workout video?

  • Identify and improve your ability to engage and then turn off your core connection.

  • Increase power potential by connecting footboards to handle with strong center core.

  • Reduce risk of injury in rowing.

  • Improve fitness with core abdominal breathing techniques.


This is an exclusive pre-order offer just for you! The video includes:

  • Why proper center core work is critical.

  • How this improves your rowing performance.

  • Insights from a leading personal trainer.

  • And a 20-minute workout designed for all fitness levels.


It's time to reach your full power potential. Order now and get a 20 minute One-on-One Training call with Coach Holly as your F R E E! Bonus!


Ready Set Row offers Virtual Training packages to meet the needs of a variety of athletes. Athletes can purchase a RSR SEASON ERG package or purchase a four-week PRO package that includes weekly video review with an RSR coach.

RSR PRO Packages are customized for the individual so they are open to any and all experience levels. Athletes just starting out or looking to make significant technical changes and improvements should select a PRO package to benefit from the video review and analysis.

PRO Packages commence with an Athletic Assessment and short interview to determine short and long term goals to influence the custom program. PRO Packages include four 20-30min JoinMe calls with an RSR Coach to offer guidance, instruction, mentorship and video review. Athletes are expected to respond and communicate with Coaches promptly and regularly on e-mail and we make every effort to set up call times in advance to plan schedules. The four phone calls must be scheduled and completed within 5 weeks of the start date.

The RSR SEASON ERG Package equips an athlete with over 30 unique workouts and includes the RSR affiliate QRR Code to access the RSR LiveRowing app. The package includes a weekly framework outlining the workout types (U2, U1, AT, TR1, TR2 and AN) to complete and the athlete selects the workout from the RSR catalog. Joining the affiliate will allow the athlete to track her/his progress and improvement and race other RSR athletes through the dashboard. Athletes will need to purchase a LiveRowing Connect adaptor to participate. Current RSR SEASON ERG Packages are designed for intermediate/advanced athletes and should not be completed by novice athletes or anyone who has not been exercising at an intense level.

*Note - our packages are intended to supplement existing training plans or are for athletes who don't have access to a winter training plan or have logistical limitations in making their local winter training program. 

All participants must be Championship Members of USRowing to participate.