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This is a great plan to get you up and rowing from nothing. It is also a plan to kickstart you back into action if you have not been on the machine for a while. With session by session guidance, this plan is 4 weeks long and the volume and intensity increases throughout, finishing up with you being able to row for 30 minutes. Whilst an up-to-date 2000m time makes your targets more accurate, this is definitely a plan suitable for all! Written by champion indoor rower Sam Blythe.