Introductory Rowing Plan

This plan is designed for new rowers or those returning to rowing after time away, providing a structured and manageable introduction to erg training.

Across four weeks, you’ll complete three sessions per week, with training gradually progressing as your fitness and confidence develop. Sessions combine steadier rowing with shorter, higher-intensity intervals, while introducing you to rowing at controlled stroke rates.

The plan begins and ends with a 12-minute benchmark row, giving you a clear way to measure your progress. Guidance is provided throughout on pacing, warm-up, stroke rate and session execution, helping you develop fitness, pacing control and confidence on the machine.

The plan is written by Cat Trentham, British Rowing Master Trainer, author of Indoor Rowing Mastery and former holder of 12 indoor rowing world records.