Now taking all ages · 8 to 80+
Rowing for
every age.
Training plans, badge tests and competitions built for your age group, from first-time juniors to masters legends. Coached by Ger Sheehan.
Juniors 8 to 18
Club 19 to 29
Masters 30 and over
Erg training · Tests · Racing
How Ger can help
Whether you are stepping on a rowing machine for the first time or chasing a masters world ranking, there is a way in that suits you.
01
Group Zoom workouts
Live coached erg sessions from home, with weekly plans for every age group.
02
Personal training
One-to-one PT with Ger: technique, pacing and a plan built around you and your goals.
03
Badge tests
Starter to Platinum, set from Concept2 world rankings for your age and gender.
04
Competitions
Age Grade leaderboard, relays, Row the Waikato and the Generations Race.
Juniors · Club · Masters
A plan for every age
Juniors 8 to 18
- Ripples 8–10
- Waves 11–12
- Rapids 13–14
- Torrents 15–16
- Thunder 17–18
Fun, technique-first rowing that builds into real racing. Get in touch to find the right junior group.
Club 19 to 29
- Club 19–29
Race-grade training, four to five sessions a week. Tests from 1000 m to the full marathon.
Masters 30 and over
- Surge 30–39
- Swell 40–49
- Breakers 50–59
- Tide 60–69
- Legends 70+
Training that respects your age and still pushes you. Every group tests 1000 m, 2000 m, 5000 m, 10,000 m and Marathon.
RowPT Age Grade Score
Age is no excuse.
Every rower tests against rowers their own age and gender worldwide, earns badges as they improve, and races everyone else on a level playing field.
Score = Gold time ÷ your time × 100
100 means Gold for your age and gender. A 68-year-old on 101 beats a 35-year-old on 97.
Example: Gold for a 50–59 woman at 2000 m is 8:17.1. She rows 8:30.0, so her score is 97.5.
Your RowPT coach
Talk to Ger Sheehan
Book a group Zoom workout, a PT session or your first test. All abilities welcome.