STARTER Series - Rower

Build confidence on the RowErg with eight weeks of purposeful training and an optional ninth-week benchmark. Three sessions each week develop a well-rounded foundation: • Aerobic rowing to build endurance. • Tempo rate ladders to connect stroke rate, rhythm and pace. • Distance intervals to develop speed and stamina. The rate ladders progress from R18–22 to R22–26, teaching you to change gears while keeping the stroke connected. Aerobic distance grows gradually, and the harder intervals prepare you for an optional 2,000 m test. Includes 24 foundation sessions plus three optional test-week sessions, with programmed intervals, rate targets and coaching notes in ErgZone. Ideal for athletes starting structured rowing training or returning to a consistent routine. Follow the progression, learn your effort and build toward your next goal.