Rower Hybrid Power - Phase Overview Rower Hybrid Power - Phase Overview

Rower Hybrid Power moves through three phases over 8 weeks. Each builds on the last, from stroke foundation, to race-pace conversion, to a tapered benchmark finish.

Phase 1: Engine and Stroke Foundation

Weeks 1-3. Establish repeatable stroke mechanics, build strength exposure, and log the opening benchmark. Read more.

Phase 2: VO2 and Race-Pace Conversion

Weeks 4-6. VO2 hard-easy intervals, denser race-pace rowing, and compromised station work, with mobility on Day 4. Read more.

Phase 3: Simulation and Taper

Weeks 7-8. Lower strength volume, sharper race-pace exposure, and the closing benchmark. Read more.

New to the program? Start with the program guide, or read the benchmark protocol before Day 1.