Intermediate 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!

Intermediate Plan – Level Up

Ideal if you’ve already built a fitness base and want to challenge yourself further.
This plan introduces more structured intervals and volume to improve speed, endurance, and power.

• Sessions in this program range from 20-40 minutes

• Combination of low intensity endurance work, moderate and high intensity sessions

• Focus on pacing, recovery, and performance gains

• Push beyond plateaus