You can rely on 3S High-Performance Training plans.
Trusted by Champions. Powered by Sports Science.
Train Smarter, Race Faster
28 consecutive Head of the Charles victories.
14 SilverSkiff gold medals.
One proven training design platform behind them.
defy your age. TRAIN LIKE A PRO – ON THE WATER OR INDOORs with 3S
Our training system powers indoor rowers as well —
including a two-time World Indoor Rowing silver medalist.
I won the US National Championships, and not only in my weight class (70-74 Lightweight), but I was also the fastest in my age group of all weight classes. Three weeks later, I rowed 7:21.1 at World Indoor Championships which placed me 2nd in the world (second time in a row). I am very pleased with the result, and very much appreciative of your continuous support.
3S is designed for rowers who train with purpose — no matter their age, schedule, or experience level.
3S adapts to the realities of Masters training — work, age, injuries, time constraints — while still delivering measurable, predictable improvement.
How It WorkS
Step One
Create an account and submit your initial season profile details.
If you prefer, a 3S Expert can configure everything for you — just fill out a simple form.
Next time you log in, your account will be fully prepared so you can focus on training.
If you choose expert-supported setup, you may skip Step Two.
Step Two
Set your weekly training availability.
Use the Smart Weekly Guide to adjust the number and duration of sessions.
A 3S Expert will review your plan and optimize it for maximum effectiveness.
With our White Glove Service, we can even review and adjust every single workout.
Step Three
Download your daily workouts, log your completed sessions by training zone, and enjoy the steady, predictable improvement that 3S delivers.