Endurance
This training plan is aimed at those wanting to complete a longer distance row on the rowing machine. This could be for an event or just because you want to build your endurance on the machine.
This twelve-week training plan consists of three cardio sessions and two mobility and conditioning sessions each week. The first session each week provides two options for you depending on what your ultimate goal is - 1 hour of rowing or up to four hours of rowing - and the final few weeks include a taper ahead of the final big row. This taper is of particular importance if you're taking on the longer row as you will spend a lot of time on the machine during this plan and it's good for you to take the intensity down a bit every now and then.
Due to the amount of time spent on the machine, mobility and conditioning are really important which is why we've given you sessions to follow for those as well. Fit these in around your rowing sessions.
For information about how to follow this training plan, head to our guidance page here.
Further advice about undertaking endurance training on the rowing machine can be found in our Endurance Training Insight article.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Week 1 Cardio 1 | Week 1 S&C 1 | Week 1 Cardio 2 | Week 1 S& 2 | Week 1 Cardio 3 | ||
| Week 2 Cardio 1 | Week 2 S&C 1 | Week 2 Cardio 2 | Week 2 S&C 2 | Week 2 Cardio 3 | ||
| Week 3 Cardio 1 | Week 3 S&C 1 | Week 3 Cardio 2 | Week 3 S&C 2 | Week 3 Cardio 3 | ||
| Week 4 Cardio 1 | Week 4 S&C 1 | Week 4 Cardio 2 | Week 4 S&C 2 | Week 4 Cardio 3 | ||
| Week 5 Cardio 1 | Week 5 S&C 1 | Week 5 Cardio 2 | Week 5 S&C 2 | Week 5 Cardio 3 | ||
| Week 6 Cardio 1 | Week 6 S&C 1 | Week 6 Cardio 2 | Week 6 S&C 2 | Week 6 Cardio 3 | ||
| Week 7 Cardio 1 | Week 7 S&C 1 | Week 7 Cardio 2 | Week 7 S&C 2 | Week 7 Cardio 3 | ||
| Week 8 Cardio 1 | Week 8 S&C 1 | Week 8 Cardio 2 | Week 8 S&C 2 | Week 8 Cardio 3 | ||
| Week 9 Cardio 1 | Week 9 S&C 1 | Week 9 Cardio 2 | Week 9 S&C 2 | Week 9 Cardio 3 | ||
| Week 10 Cardio 1 | Week 10 S&C 1 | Week 10 Cardio 2 | Week 10 S&C 2 | Week 10 Cardio 3 | ||
| Week 11 Cardio 1 | Week 11 S&C 1 | Week 11 Cardio 2 | Week 11 S&C 2 | Week 11 Cardio 3 | ||
| Week 12 Cardio 1 | Week 12 S&C 1 | Week 12 Cardio 2 | Week 12 S&C 2 | Event day Your final big row! |