Training Plans
British Rowing Training Plans
For those who are starting out.
Each plan is eight weeks long and based on your fitness levels. Choose the best one for you at the moment and progress onto the next level once you've completed the previous plan.
No specific adaptive 500m plan, the other 500m plans are suitable for anyone
Inside Indoor Training Plans
Intensive plans with attainable goals
Fitness Fanatics
A plan for anyone who likes using the indoor rowing machine for fitness
A twelve-week training plan consisting of sessions based on and off the rowing machine
Sprint
A plan to suit anyone looking to improve their ability to sprint on the indoor rowing machine
A five-week training plan consisting of cardio sessions on the indoor rowing machine
Fitter
A great introduction to training consistently on the indoor rowing machine
An eight-week training plan consisting of cardio and strength & conditioning sessions
Faster
A plan designed to get you quicker on the indoor rowing machine
An eight-week training plan consisting of cardio and strength & conditioning sessions
Stronger
A plan that's all about increasing your power on the rowing machine
An eight-week training plan consisting of cardio and strength & conditioning sessions
Endurance
A plan designed for individuals taking on longer distance indoor rowing events
A twelve-week training plan consisting of cardio and conditioning sessions
Cam Buchan's 2km plan
A plan aimed at boosting your training to specifically improve your 2km performance
An eight-week training plan consisting of three to five cardio sessions a week written by Cam Buchan, international rower, coach and YouTuber
For more guidance, read our "Following Our Training Plans" page.
If you're looking for technique and training advice before you start, head to our How To page for all the guidance you could need.
If you're looking for a challenge or an event to train for, head to our Challenge Yourself page to find out what you could sign up to.
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