Fitter
A plan for anyone wanting to get fitter using the indoor rowing machine or wanting to improve their performance on it.
If you're looking for the next plan following the 2km and 500m British Rowing training plans then look no further. This plan is aimed at anyone wanting to get fitter using the indoor rowing machine and able to commit a bit more time to training. The eight-week plan consists of three cardio sessions and (minimum) one strength & conditioning session per week.
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 fitter:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Week 1 Cardio 1 | Week 1 S&C 1 | Week 1 Cardio 2 | Week 1 Cardio 3 | Week 1 S&C 2 (optional) | ||
| Week 2 Cardio 1 | Week 2 S&C 1 | Week 2 Cardio 2 | Week 2 Cardio 3 | Week 2 S&C 2 (optional) | ||
| Week 3 Cardio 1 | Week 3 S&C 1 | Week 3 Cardio 2 | Week 3 Cardio 3 | Week 3 S&C 2 (optional) | ||
| Week 4 Cardio 1 | Week 4 S&C 1 | Week 4 Cardio 2 | Week 4 Cardio 3 | Week 4 S&C 2 (optional) | ||
| Week 5 Cardio 1 | Week 5 S&C 1 | Week 5 Cardio 2 | Week 5 Cardio 3 | Week 5 S&C 2 (optional) | ||
| Week 6 Cardio 1 | Week 6 S&C 1 | Week 6 Cardio 2 | Week 6 Cardio 3 | Week 6 S&C 2 (optional) | ||
| Week 7 Cardio 1 | Week 7 S&C 1 | Week 7 Cardio 2 | Week 7 Cardio 3 | Week 7 S&C 2 (optional) | ||
| Week 8 Cardio 1 | Week 8 S&C 1 | Week 8 S&C 2 (optional) | Week 8 Cardio 2 Re-test! |