OTLW // STROKE 5K

OTLW // Outlaw Fitness

Rowing

Coach

Coach Dan

OTLW Stroke 90 is a 90-day rowing program built to improve your conditioning and take your 5K row to the next level. This program blends steady-state endurance with interval power work to sharpen both aerobic capacity and speed. Across 12 weeks, you’ll move through 4 progressive phases designed to build efficiency, endurance, and rowing power. With a 6-day split, the plan alternates between long, steady rows and shorter, higher-intensity intervals that push your engine and refine your technique.The goal? A faster, stronger, more confident 5K row.

If 6 days per week is too much, you’ll find a streamlined Lite Version with reduced volume but the same progression focus.

$75

Get OTLW // STROKE 5K

Program Structure

Frequency: 6 days per week, focusing on steady distance work, short duration and long duration intervals. Intensity: A periodized approach that varies intensity and volume to maximize power, efficiency and endurance on the rower. Volume: 5-10k steady distance, shorter 500-1500m interval training

Steady Distance Work

Designed to improve efficiency and endurance with a periodized approach to steady paced training over a longer distance (10k+)

Short Duration Intervals

Planned in 4 phases these shorter durations will change in length over the course of each phase as we train to maintain the same pace as each distance builds. You will return to repeat these intervals at the start of each new phase in this training cycle with the goal of improving your speed over the programmed intervals.

Longer Duration Intervals

Again utilizing a periodized approach these intervals build stamina and efficiency over longer distances paired with longe rest times to allow a deeper recovery to drive a higher output for each round. This will build throughout each phase increasing performance speed and endurance at middle to long distances.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Indoor Rower

Recommended

Concept2 Rower

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 // Week 1 Day 1

Rowing - 10k Steady

1 x 10000

Monday

Phase 1 // Week 1 Day 2

Rowing - Short Duration Short Rest

10 x 600

Tuesday

Phase 1 // Week 1 Day 3

Rowing - 10k Steady

1 x 10000

Wednesday

Phase 1 // Week 1 Day 4

Rowing - Long Duration Long Rest

4 x 1500

Thursday

Phase 1 // Week 1 Day 5

Rowing - 10k Steady

1 x 10000

Friday

Phase 1 // Week 1 Day 6

Rowing - 3 x 2k

3 x 2000

Coach

More from OTLW // Outlaw Fitness

Coach Dan

Focus: Functional Fitness, Functional Strength Certifications: CrossFit L1, Precision Nutrition PN1-NC

FAQs

What equipment will I need?

This program is designed specifically to increase capacity on any indoor rower.

How many days a week will I train?

The program is a 6 day training split with sessions that will last between 20 and 45 minutes so it is ideal when undertaken alone or paired as a metcon split with another strength program.

Do I need to be an expert rower to use this program?

Absolutely not. This program is perfect for anyone who wants to increase their 5k distance time and is perfect from beginner through advanced athletes.

What happens if I need to skip a day?

Our app allows you to easily move that missed session to another day if you wanted to.