Training with a plan.
Structured programs for 2K, head racing, base building, masters and juniors, plus creators’ programs. Preview any of them here; follow them in the Flowbase app.
Olden Bears HOCR 2026
Five-month polarized training plan for Cal alumni masters rowers building to Head of the Charles. 20 weeks across 5 phases: Aerobic Foundation → Volume Peak → Race Prep → Sharpening → Taper. Polarized 80/20 distribution, masters-specific recovery, mandatory 2×/week strength, four anchored 5K erg test points. Designed to be executed by distributed crew members at home with weekend crew assembly camps.
Twelve Weeks to the Front End
The full build — every week, every day, every lift and target rep. Four phases, two strength sessions and three-to-four rows a week, periodized to rebuild the explosive drive age takes first. Two quick keys so every cell below is unambiguous — one for the lifts, one for the rowing zones.
Nervous System Reset Program
This 12-week program turns the science of nervous-system regulation into a daily practice. It is built to widen your window of tolerance, raise your resting vagal tone, restore sleep, and teach your body to return to calm faster — through small, repeatable, evidence-based practices rather than willpower. The plan runs 12 weeks across three phases, opening with “Down-Regulation & Baseline” and…
2-Week Flow Training Program for Masters Scullers
This intensive 2-week flow training program focuses on boat awareness, proprioception, relaxation, and technical precision that transforms athletic power into pure boat speed. The plan runs 2 weeks, opening with “Foundation and Flow Development” and building to “Race Preparation and Peak Performance.”
Flow State Training for Coxswains
This 12-week flow training course is specifically designed for coxswains to develop the unique blend of physical, mental, and tactical skills required for elite performance. Unlike rowers who generate power, coxswains must maintain exceptional situational awareness, make split-second tactical decisions, and guide their crew into optimal flow states while managing their own performance under…
Balance Training Program
This comprehensive 12-week balance training program is designed to improve balance, reduce fall risk, increase confidence, enhance coordination, and develop flow state techniques for better movement and stability. The program addresses all aspects of balance through evidence-based exercises and progressive training. The plan runs 12 weeks, opening with “Foundation & Assessment” and building to…
Where the Load Gathers
The plan runs 12 weeks, opening with “Calm & Protect” and building to “Return to Row.” It is conservative-first and symptom-guided: every session is governed by how the back responds, not by the calendar. The aim is not to chase the disc on a scan — it is to restore pain-free function, rebuild hip mobility and trunk endurance, and re-load the spine until rowing returns. This program is…
Complete 12-Week Spring Functional Fitness Program
Primary Focus: Exercise ball (stability ball) core training with complementary balance work. Progressive Structure: 12 weeks building from foundation to advanced integration.
Complete 12-Week Fall Functional Fitness Program
The plan runs 12 weeks, opening with “Foundation” and building to “Race Week & Recovery.” Establishing baseline, learning proper form, building awareness
12-Week Evidence-Based Traditional Strength Training Program
Based on NSCA/ACSM Guidelines. Periodized programming across Foundation (Weeks 1-3), Development (4-6), Integration (7-9), and Mastery (10-12) phases. The plan runs 12 weeks, opening with “Movement Mastery & Motor Pattern Development” and building to “Deload, Retest & Program Graduation.”
12-Week Core Stability Program for Rowers
This comprehensive 12-week program develops rowing-specific core stability, body coordination, and proprioceptive awareness through progressive, evidence-based training. The program integrates research on motor control, stability training, and rowing biomechanics to optimize force transfer through the kinetic chain. The plan runs 12 weeks, opening with “Foundation & Introduction” and building…
12-Week Glute Strength Progressive Training Program
The gluteal muscles are the most powerful hip extensors in the human body and serve as the primary engine of the rowing stroke. During the drive phase, the glutes generate approximately 60–70% of total stroke power. The plan runs 12 weeks, opening with the “Foundation Phase” and building to the “Performance Phase.”
Complete 12-Week 6000m Training Program
The 6000m is an ultra-endurance test requiring exceptional aerobic capacity, pacing discipline, and mental stamina. Training emphasizes volume, aerobic threshold development, sustained power output, and the ability to maintain focus and technique over 20–25 minutes. Lower stroke rates (24–26spm) and longer intervals characterize this distance. The plan runs 12 weeks, opening with “Foundation -…
Complete 12-Week 2000m Training Program
The 2000m is the standard rowing test — a 6–8 minute all-out effort requiring balanced power and endurance. Training emphasizes VO2 max development, lactate threshold work, power production, pacing strategy, and mental toughness for sustained maximum effort. Stroke rates typically 28–36spm with progressive rating throughout the race. The plan runs 12 weeks, opening with “Foundation - Base…
Complete 12-Week 1000m Training Program
The 1000m is a 3–4 minute all-out sprint requiring explosive power, extreme lactate tolerance, and mental toughness. Training emphasizes power development, start sequences, lactate buffering capacity, and ability to sustain maximum effort. Expect higher stroke rates (34–40spm in racing) and shorter, more intense intervals than distance training. The plan runs 12 weeks, opening with “Foundation…