If you're new to indoor rowing or consider yourself a novice to the sport then this is the plan for you.
Six weeks, three sessions each week, designed to gradually introduce you to indoor rowing with a steady increase in weekly mileage so by week six you feel fit and confident to push on and try longer, more intensive workouts on the rowing machine. After completing this programme we'd suggest our base fitness plan as the perfect progression.
The program includes the following:
- 6 weeks of programming, 3 workouts per week
- Weekly brief so you know the week's focus
- Speed guides to make sure you pace the workouts correctly
- Email support if you have any questions during the plan
The program is designed to balance the training stimulus against fatigue and recovery for individuals who are new to the sport or short on time. More experienced athletes have the freedom to add supplementary sessions alongside the program should the need arise.
Keep it simple, all you need is:
- Rowing machine
*Please make sure your benchmark tests are up to date in settings to get a more accurate split target for sessions*
Suggested post Starter plans:
Base fitness, rate plan, 2k.