6 Week Training Plan- Beginner

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