OTLW90 // Rowing 5k (LITE)

OTLW // Outlaw Fitness

Coach Dan

OTLW90 // Rowing 5k (LITE) is a 90 day (3 month) conditioning programme centered around one of the best pieces of equipment in your gym, the rower.

Split into 4 phases that build over the 12 week cycle The (LITE) version of this program runs on a 3 day split focusing on and alternating between long steady paced rows and shorter distance interval rowing to build power, efficiency and overall endurance. The goal? Improve your 5km row time.

If you are looking for the full 6 day split of this program that option can be found here: OTLW90 // Rowing 5k

Program Structure
Frequency: 3 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.
Programming 3 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.
Indoor Rower
Concept2 Rower
sample week banner image
Sample Week
Week 1 of 12-week program
Phase 1 // Week 1 Day 1


Rowing - Short Duration Short Rest

8 x 500

Phase 1 // Week 1 Day 2


Rowing - Long Duration Long Rest

4 x 1200

Phase 1 // Week 1 Day 3


Rowing - 3 x 2k

3 x 2000

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 3 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.
OTLW90 // Rowing 5k (LITE)