Why top Individual Rowers, Scullers & competitive Indoor Athletes choose 3S Training PLATFORM
Whether you’re racing on the water, improving your single scull skills, or aiming for faster indoor erg times, the 3S Training System blends scientific accuracy with practical coaching tools — designed for those who want measurable results.
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.
What 3S Delivers for You
✔ Personalized results progression plan for single scull performance
✔ Individual on water and erg pacing model tuned to your physiology
✔ Smart Load Management and recovery guidance
✔ Detailed daily workouts with each set paces, Heart Rate, Power and Stroke Rate
✔ Real Time Progress Tracking based on your regular training efforts
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.