Stronger
A plan that's all about increasing your power on the rowing machine.
If you're looking for a plan to get stronger using the indoor rowing machine or to increase your strength on the rowing machine, this is the one for you. This eight-week plan consists of three cardio sessions and three strength & conditioning sessions per week focused on improving your power output.
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 stronger:
| 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! |