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Indoor Rowing – Winter Training Plans

Whether you’re an experienced rower or are just hopping on an indoor rowing machine for the first time, we have a training plan for you. Our 10 weeks of workouts will help you progress from beginner to ready-to-race. We even have an Indoor Rowing Challenge on February 8 – email us to enter!

Workouts

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

As with all fitness programs, check with your physician before you begin!

We’ve put together training tips to help you make the most of the time you spend on the erg. Be sure to read before you get started!

TRAINING TIPS
RPE – How hard are you working?

You’ll notice “RPE” or “Rate of Perceived Exertion” noted on the left side of each workout. Here’s a chart that will help you determine your own RPE.

RPE CHART