Beginner Six Week Training Plan

6-Week Rowing-Based Training Programs

Choose your level. Commit to 6 weeks. See real progress.

These 6-week programs are designed to build your fitness through structured, progressive ergometer (ergo) sessions. Whether you're just getting started or looking to push your performance, there's a plan for you. Each level includes 3 targeted rowing machine sessions per week, tailored to your current ability and gradually increasing in intensity and volume to ensure continued progress. Everything you need is included in the program- from ergo technique tips to weekly summaries, as well as warm-ups and cool-downs to support each session. This is your chance to train like an Olympian!

Beginner Plan – Build Your Base

Perfect for those new to rowing or getting back into training.
Focus on form, technique, and building aerobic capacity at a manageable pace.

• 3 low-to-moderate intensity sessions per week ranging from 15-30 minutes

• Emphasis on correct rowing mechanics and endurance

• Gradual increase in session length and intensity

• Build confidence and consistency