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An 8-Week Training Plan for the Beginner Rower

It can take years to master the skill of rowing, but with some work on your motion and this program, you can look and feel like a professional.

Written by Last updated on Jun 19, 2023

The ergometer (a.k.a. “erg,” C2, or rowing machine) can be an intimidating piece of exercise equipment. Most fitness machines offer pretty basic movement patterns. But the use of the erg is left open to interpretation because it allows you to move your body in almost any way imaginable, with only your feet anchored to the foot board.

The ergometer (a.k.a. “erg,” C2, or rowing machine) can be an intimidating piece of exercise equipment. Most fitness machines offer pretty basic movement patterns. But the use of the erg is left open to interpretation because it allows you to move your body in almost any way imaginable, with only your feet anchored to the foot board.

It can take years to master the skill of erging and rowing, but once you get the basic (and most efficient) rowing motion down, you can look and feel like a professional!

The Beginner Rower Training Plan

The following training plan is intended to function as a total fitness program for an athlete just starting out as a rower. You will spend four days per week on the rower, with one day of body circuit training, one day of cross-training, and an active recovery or rest day.

First, let’s cover some definitions. Your warm up and cool down routines can be found in my previous article. Your stroke rate (SR) is the number of times you pull in a minute, and is displayed on the erg. Now let’s see what your week is going to look like:

Mondays

Your Monday workouts will be timed, steady-state (SS) efforts at lower SRs. The goal is to get to the point where you can hold the same 500m split pace for the entire SS workout. As the SR changes, the splits will increase or decrease slightly. The higher the SR, the lower the split, and the lower the SR, the higher the split.

Tuesdays

The second day of your training week will contain distance intervals at slightly higher SRs.

Wednesdays

Wednesday will see you doing one of two total-body circuits, described in detail below. Exercises in the body circuits should be done continuously, with the only rest coming after all of the exercises are completed once.

Thursdays

Timed intervals of varying stroke rates and intensities will make up your Thursdays.

Fridays

Friday is speed day. You’ll work on shorter bursts at higher stroke rates, to build your power and capacity.

Saturdays

Saturdays are for getting out and having fun! Cross-train by running, swimming or biking for the time prescribed.

Sundays

Recovery is an important part of any program, and Sunday is the time to do it. Go for a walk, do some yoga, or take a light, short jog to flush the lactic acid and soreness that built up during the week’s training. If you want, you can just rest. This day is meant to have you charged back up for the next training week ahead.

Bodyweight Circuits for Wednesdays

Circuit A

Perform 10 reps each of the following exercises in a continuous sequence:

  1. Squats
  2. Forward lunge (right leg)
  3. Forward lunge (left leg)
  4. Jumpees
  5. Backward lunge (right leg)
  6. Backward lunge (left leg
  7. Burpees
  8. Side lunge (right)
  9. Side lunge (left)
  10. Good mornings

Circuit B:

Perform the following exercises in a continuous sequence:

  1. Push ups x10
  2. Front plank, 1 min
  3. Left side plank, 1 min
  4. Right side plank, 1 min
  5. Supermans x10, hold 3 seconds at the top of each rep
  6. Bicycles x10 each side, hold 2 sec at the top of each rep
  7. Hip ups x10, hold 3 seconds at the top of each rep
  8. Alternating V-ups x10 each side
  9. Fire hydrants x10 each leg
  10. Horse kicks x10 each leg

Week 1

Monday

  • Row: 3×10 min
  • SR: 18
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x2km
  • SR: 22
  • Rest 4 min between sets
  • 10 min cool down

Wednesday

  • Body circuit A x2
  • Rest 2 min between sets

Thursday

  • Row: 3×12 min
  • SR: 19
  • Rest 3 min between sets

Friday

  • 10 min warm up
  • Row: 3x1km
  • SR: 24
  • Rest 4 min between sets
  • 10 min cool down

Saturday

  • Cross-train 30 min

Sunday

  • Off or active recovery

Week 2

Monday

  • Row: 4×10 min
  • SR: 19
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x3km
  • SR: 24
  • Rest 5 min between sets
  • 10 min cool down

Wednesday

  • Body circuit B x2
  • Rest 2 min between sets

Thursday

  • Row: 2×20 min
  • SR: 20
  • Rest 3 min between sets

Friday

  • 10 min warm up
  • Row: 5x500m
  • SR: 26
  • Rest 3 min between sets
  • 10 min cool down

Saturday

  • Cross-train 35 min

Sunday

  • Off or active recovery

Week 3

Monday

  • Row: 3×15 min
  • SR: 18/20/18 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 3x2km
  • SR: 22/24 for 1km each
  • Rest 4 min between sets
  • 10 min cool down

Wednesday

  • Body circuit A x3
  • Rest 2 min between sets

Thursday

  • Row: 3×15 min
  • SR: 19/21/19 for 5 min each
  • Rest 3 min between sets

Friday

  • 15 min warm up
  • Row: 3x1km
  • SR: 26
  • Rest 4 min between sets
  • 15 min cool down

Saturday

  • Cross-train 40 min

Sunday

  • Off or active recovery

Week 4

Monday

  • Row: 3×20 min
  • SR: 18/20 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x3km
  • SR: 22/24/22 for 1km each
  • Rest 5 min between sets
  • 10 min cool down

Wednesday

  • Body circuit B x3
  • Rest 2 min between sets

Thursday

  • Row: 2×25 min
  • SR: 19/21 for 5 min each
  • Rest 3 min between sets

Friday

  • 15 min warm up
  • Row: 5x500m
  • SR: 28
  • Rest 3 min between sets
  • 15 min cool down

Saturday

  • Cross-train 45 min

Sunday

  • Off or active recovery

The erg can be an intimidating piece of equipment to master, but steady work will yield improvement. [Photo credit: J Perez Imagery]

Week 5

Monday

  • Row: 3×10 min
  • SR: 18/20 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x2km
  • SR: 22/24 for 1km each
  • Rest 4 min between sets
  • 10 min cool down

Wednesday

  • Body circuit A x3
  • Rest 2 min between sets

Thursday

  • Row: 3×12 min
  • SR: 19/21/19 for 4 min each
  • Rest 3 min between sets

Friday

  • 10 min warm up
  • Row: 3x1km
  • SR: 26
  • Rest 4 min between sets
  • 10 min cool down

Saturday

  • Cross-train 30 min

Sunday

  • Off or active recovery

Week 6

Monday

  • Row: 4×10 min
  • SR: 18-20 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x3km
  • SR: 22/24/22 for 1km each
  • Rest 5 min between sets
  • 10 min cool down

Wednesday

  • Body circuit B x3
  • Rest 2 min between sets

Thursday

Part 1

  • Row: 20 min
  • SR: 19/21 for 5 min each
  • Rest 3 min

Part 2

  • Row: 20 min
  • 30 strokes “firm,” 10 strokes “paddle”
  • SR: 18-26 (see note)

Note: The SR should remain the same within each 30-stroke piece. The SR should follow the progression 18-20-22-24-26-24-22-20-18-20 and so on. The firm strokes should be harder than normal continuous work. The paddle should be very easy.

Friday

  • 10 min warm up
  • Row: 5x500m
  • SR: 28
  • Rest 3 min between sets
  • 10 min cool down

Saturday

  • Cross-train 35 min

Sunday

  • Off or active recovery

Week 7

Monday

  • Row: 3×15 min
  • SR: 18/20/18 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 3x2km
  • SR: 22/24 for 1km each
  • Rest 4 min between sets
  • 10 min cool down

Wednesday

  • Body circuit A x3
  • Rest 2 min between sets

Thursday

  • Row: 3×15 min
  • SR: 19/21/19 for 5 min each
  • Rest 3 min between sets

Friday

  • 15 min warm up
  • Row: 3x1km
  • SR: 26
  • Rest 4 min between sets
  • 15 min cool down

Saturday

  • Cross-train 40 min

Sunday

  • Off or active recovery

Week 8

Monday

  • Row: 3×20 min
  • SR: 18/20 for 5 min each
  • Rest 3 min between sets

Tuesday

  • 10 min warm up
  • Row: 2x3km
  • SR: 22/24/22 for 1km each
  • Rest 5 min between sets
  • 10 min cool down

Wednesday

  • Body circuit B x4
  • Rest 3 min between sets

Thursday

Part 1

  • Row: 25 min
  • SR: 19/21 for 5 min each
  • Rest 3 min

Part 2

  • Row: 25 min
  • 30 strokes “firm,” 10 strokes “paddle”
  • SR: 20-28 (see note)

Note: The SR should remain the same within each 30-stroke piece. The SR should follow the progression 20-22-24-26-28-26-24-22-20-22 and so on. The firm strokes should be harder than normal continuous work. The paddle should be very easy.

Friday

  • 15 min warm up
  • Row: 5x500m
  • SR: 30
  • Rest 3 min between sets
  • 15 min cool down

Saturday

  • Cross-train 45 min

Sunday

  • Off or active recovery

Want to row as part of a plan you’re already doing?

The Right Way to Add Rowing to Your Training Regime

About Ellen Tomek

Ellen is a 2x Olympian, 8x National Team Member, and 5x World Cup Medalist in the sport of Rowing. After making the 2008 Beijing Olympic Team, she was a member of the 2009 USA Women’s Double (W2x), the only American crew to ever win this event at a major World Rowing Regatta. She missed out on the 2010-2011 World Championship Teams and the 2012 London Olympic Team due to injury. However, she was able to rehab herself back to health and was a member of the 2013-2016 USA W2x, representing her country again in the 2016 Rio Olympics. She plans to continue training for the 2020 Olympics in Tokyo.

She was a two sport athlete in high school (basketball, softball) and began rowing her first year of college at the University of Michigan, where she graduated with a degree in Economics. She has been rowing for over 14 years: 10 years as an elite rower. During her career as an elite rower, she has worked as a personal trainer at New York Sports Club 2007-2008, as a coach at the Junior B National Sculling Camp 2011-2012, as the Varsity Boys’ Assistant Rowing Coach at the Mercer Junior Rowing Club 2012-2013, and as a personal rowing coach for Masters’ rowers since 2012. When she is not rowing, Ellen enjoys running, hiking, biking, paddle boarding, canoeing, kayaking, and swimming. She plans to continue working in the fields of sport and health and wellness after she is done training for the Olympics as a rowing coach and personal trainer.

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