6 Week Training Plan- Intermediate

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