Unlock your full potential with the Speed Beyond Limits: 1km Mastery Plan; a scientifically designed 12 week course created by world record holder Phil Clapp. Whether you're looking to break your personal best or push the boundaries of your performance, this course will guide you every step of the way.
What You'll Get:
Expert-Led Training: Learn from a world-class expert who holds the indoor rowing 500m and 1000m world records. Phil Clapp’s proven methods will take your rowing to the next level.
12 Weeks of Structured & Periodised Workouts: 6 workouts per week offering a balanced mix of high-intensity intervals, strength training, and race simulations; all specifically designed to improve your 1km performance.
Race-Specific Strategies: Build your mental toughness and technical resilience with race modelling workouts that replicate the demands of the 1km.
Targeted Power Development: Focused sessions that enhance your explosive power and lactate tolerance—key components for a faster 1km.
Training Flexibility: Follow along at your own pace, whether you’re training for a specific event or simply aiming for your personal best.
Performance Testing for Motivation: This programme isn’t just about hard work—it’s about working smart. Testing is built into the plan at regular intervals to measure your progress. You'll see how you're improving with each test, keeping you motivated and ensuring you're on track to break through your 1km goals. We track key performance markers, helping you set measurable targets and avoid plateauing.
Exclusive Access to Training Insights: Gain access to Phil’s personal techniques, tips, and tactics for achieving peak performance on the rowing machine.
By the end of this course, you’ll not only see measurable improvements in your 1km time but also develop the technical skills and mental strength to excel in any race or challenge. This plan is your roadmap to mastering the 1km distance and beyond.
Over the course of 12 weeks, you’ll progressively build the strength, power, and endurance needed to smash your 1km goals, with structured phases to ensure peak performance when it matters most
We start with technique-focused workouts to refine your rowing form while building aerobic endurance. The first month will also focus on strength development, preparing you for the more intense training to come.
As you progress, we’ll introduce higher-intensity intervals, designed to push your limits and improve your 1km time. These weeks will focus on developing anaerobic power and lactate tolerance, two key elements of a successful 1km race
The final phase of the plan will simulate race conditions and maximise your efforts to test and refine your 1km performance. You’ll also revisit strength training and focus on explosive power to finish strong.