Faster
A plan for anyone wanting to get faster on the indoor rowing machine and speed up their performance.
If you're comfortable training on the indoor rowing machine but wanting to get a bit quicker, this plan is for you. This eight-week plan consists of three cardio sessions and three strength & conditioning session per week aimed at getting you moving faster on the machine as well as covering distances quicker.
For information about how to follow this training plan, head to our guidance page here.
Here's some more great advice to support you in training to get faster:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Week 1 Cardio 1 | Week 1 S&C 1 | Week 1 Cardio 2 | Week 1 S&C 2 | Week 1 Cardio 3 | Week 1 S&C 3 | |
| Week 2 Cardio 1 | Week 2 S&C 1 | Week 2 Cardio 2 | Week 2 S&C 2 | Week 2 Cardio 3 | Week 2 S&C 3 | |
| Week 3 Cardio 1 | Week 3 S&C 1 | Week 3 Cardio 2 | Week 3 S&C 2 | Week 3 Cardio 3 | Week 3 S&C 3 | |
| Week 4 Cardio 1 | Week 4 S&C 1 | Week 4 Cardio 2 | Week 4 S&C 2 | Week 4 Cardio 3 | Week 4 S&C 3 | |
| Week 5 Cardio 1 | Week 5 S&C 1 | Week 5 Cardio 2 | Week 5 S&C 2 | Week 5 Cardio 3 | Week 5 S&C 3 | |
| Week 6 Cardio 1 | Week 6 S&C 1 | Week 6 Cardio 2 | Week 6 S&C 2 | Week 6 Cardio 3 | Week 6 S&C 3 | |
| Week 7 Cardio 1 | Week 7 S&C 1 | Week 7 Cardio 2 | Week 7Â S&C 2 | Week 7 Cardio 3 | Week 7 S&C 3 | |
| Week 8 S&C 1 | Week 8 Cardio 1 | Week 8 S&C 2 | Week 8 S&C 3 | Week 8 Cardio 2 Re-test! |