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Perfect for Beginners | No Experience Needed
Ready to get started on the rowing machine but not sure where to begin? This 4-week novice program is designed specifically for newcomers - no prior rowing experience required. With just two sessions per week, each lasting between 15 to 30 minutes, you’ll be introduced to the fundamentals of indoor rowing through short, structured workouts that build confidence, fitness, and technique.
Whether your goal is to improve your cardio, try something new, or simply learn how to use the rowing machine properly, this plan offers a supportive, progressive start. Each session includes clear guidance on pace, stroke rate, and form - helping you get the most out of every minute on the erg.
What to expect:
2 guided workouts per week
Sessions range from 15 to 30 minutes
Technique tips and intensity advice
Gradual progression across 4 weeks
Suitable for all fitness levels
Download the plan and start rowing with structure, purpose, and confidence!
Perfect for Beginners | No Experience Needed
Ready to get started on the rowing machine but not sure where to begin? This 4-week novice program is designed specifically for newcomers - no prior rowing experience required. With just two sessions per week, each lasting between 15 to 30 minutes, you’ll be introduced to the fundamentals of indoor rowing through short, structured workouts that build confidence, fitness, and technique.
Whether your goal is to improve your cardio, try something new, or simply learn how to use the rowing machine properly, this plan offers a supportive, progressive start. Each session includes clear guidance on pace, stroke rate, and form - helping you get the most out of every minute on the erg.
What to expect:
2 guided workouts per week
Sessions range from 15 to 30 minutes
Technique tips and intensity advice
Gradual progression across 4 weeks
Suitable for all fitness levels
Download the plan and start rowing with structure, purpose, and confidence!