Introduction
Two new Push Programs are live on your rower.
Endeavor: Proving Grounds is a 10-battle path through Endeavor that takes you from beginner encounters to intermediate opponents in 21 days.
Classes: Cadence Control is an 8-Class program that teaches you to control your stroke rate with help from Ergatta instructors in 10 days. One is built for game lovers, the other for technique builders, and both take the guesswork out of what to row next.
Endeavor: Proving Grounds: earn every win
Proving Grounds gives you a structured way to get better at Endeavor. The first five battles keep opponents at a low difficulty while you learn the ropes. You'll start with Verdant Drift, a gentle ride through the Ancient Forest where only the Sabre stands in your way. Brawl in the Bluffs adds a second opponent, so you'll practice switching between attack and defense. Then Novice Alpha Trio puts you up against your first alphas: Weaver, Megalos, and Snapjaw.
Halfway through, the difficulty steps up to moderate. Cave Dive sends you into the Crystal Cavern to face the Centipod, Forest Fray tests skill and stamina against Sentra and Carapinch, and Molten Passage pushes your endurance from the Crystal Cavern to the Molten Pass. Take the next day off, because the final battle is Wei of the Warrior.
With 10 battles across 21 days, you'll row about three times a week, with plenty of room for recovery.
Classes: Cadence Control: own your stroke rate
Your stroke rate, or strokes per minute (SPM), shapes every workout. Controlling it lets you decide when to push and when to recover, instead of letting your pace decide for you. Each Class in this program is built around specific SPM targets, so you'll practice holding, raising, and lowering your rate on cue.
The program opens with three beginner-friendly Classes. Nick's 10 Min One-two Step Row climbs from 18 to 28 SPM, Jenny's 10 Min Opposites Attack runs a pyramid from 20 to 30 SPM and back, and Jared's 10 Min High Tide ladders from 22 to 30 SPM. From there, you'll toggle between recovery and 30 SPM sprints in 10 Min Slopeside, hold a steady 28 SPM in 12 Min Rollercoaster, and explore the low and mid ranges with Maya in 10 Min Rookie Season 1. Two advanced HIIT Classes close it out: Jared's 10 Min Mountain Climber and Jenny's 15 Min Alpine Climb.
Every Class runs 10 to 15 minutes. Whatever your SPM, keep the 2:1 ratio in mind: fast drive, slow recovery.
Which program should you start?
| Endeavor: Proving Grounds | Classes: Cadence Control | |
|---|---|---|
| Experience | Endeavor | Classes |
| Workouts | 10 battles | 8 Classes |
| Time to complete | 21 days | 10 days |
| Difficulty | Beginner to intermediate | Beginner to advanced |
| Best for | Members who want to level up in Endeavor | Members who want more control over their stroke |
If you're new to Endeavor or ready to take on tougher opponents, start with Proving Grounds. If you want a smoother, more efficient stroke that carries into every other workout, start with Cadence Control.
Find both programs under Push Programs on your rower now. New to Endeavor? Get the basics in our Endeavor introduction before your first battle.
