OTLW // STROKE 5K (LITE)

OTLW // Outlaw Fitness

Coach

Coach Dan

OTLW Stroke Lite is the streamlined version of our 90-day rowing program — designed for athletes who want the benefits of structured rowing without the heavy volume. Running on a 3-day split, it’s the perfect way to build conditioning while still supporting your main sport or training. Across 12 weeks, you’ll move through 4 progressive phases of steady-state rows and interval sessions that sharpen endurance, efficiency, and rowing power. With just three focused workouts per week, you’ll see measurable improvements in your engine and pacing — without sacrificing recovery or your other training priorities.

The goal? A stronger aerobic base and a faster, more confident 5K row.

$50

Get OTLW // STROKE 5K (LITE)

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.

Features

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.

Equipment

Required

Indoor Rower

Recommended

Concept2 Rower

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 // Week 1 Day 1

Rowing - Short Duration Short Rest

8 x 500

Tuesday

Phase 1 // Week 1 Day 2

Rowing - Long Duration Long Rest

4 x 1200

Thursday

Phase 1 // Week 1 Day 3

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 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.