Introductory Rowing Plan

This plan is designed for new rowers or those returning to rowing after time away, providing a structured and manageable re-introduction to erg training. The plan includes three rowing sessions per week, with sessions gradually increasing in length as fitness develops, with most sessions around or under 30 minutes, making them easy to fit around other commitments.

Training includes a mix of steadier rowing and higher-intensity intervals. You’ll be introduced to rowing at controlled stroke rates, with guidance provided for those unfamiliar, helping you develop efficiency as well as speed. The plan begins and ends with a 12-minute benchmark row, allowing you to measure progress over the four weeks by comparing your own efforts rather than external standards. Guidance is provided throughout on pacing, warm-up, and how to approach each session.