Workout guides.
The full programs behind our apps. Read the plan here, then follow it in the app with timers, pacing cues and progress tracking built in.
Rowing Machine Workouts
Structured rowing sessions with SPM guidance
Build Fitness
Starter Rowing Plan
New to rowing or returning after a break? Two sessions per week with steady progress and low burnout risk.
4 weeks
Build Fitness
Fit Energy Rowing Plan
Four weeks of intermediate rowing to build fitness, burn calories, and sharpen your technique on the erg.
4 weeks
Weight Loss
Fat Burner Rowing Plan
Intermediate weight-loss rowing with intervals and longer steady pieces — four sessions per week.
4 weeks
Weight Loss
Max Weight Loss Rowing Plan
Advanced fat-loss rowing built around longer steady rows and structured intervals — five sessions weekly.
4 weeks
Build Fitness
One Month Burn Rowing Plan
Varied rowing workouts across four weeks — a rotating month you can repeat to track improvement.
4 weeks
Build Fitness
Push Your Pace Rowing Plan
Four weeks of mixed rowing sessions with shorter rests — built to raise your sustainable pace.
4 weeks
Technique & Speed
Speed Builder Rowing Plan
Part 1 of a two-part speed block — progressive sprint work to lower your 5K erg time.
4 weeks
Technique & Speed
Speed Builder+ Rowing Plan
Part 2 of the Speed Builder series — advanced sprint intervals to keep your 5K time moving down.
4 weeks
Technique
Foundations Rowing Technique Plan
Five weeks of technique-first rowing — stroke sequencing, rhythm, and SPM control for beginners.
5 weeks
Technique
Rowing Mastery Technique Plan
Five weeks of advanced technique work — consistency, power efficiency, and refined stroke mechanics.
5 weeks
Full Program
Total Rowing — 6 Month Rowing Program
Twenty-four weeks and sixty-eight sessions across six phases — from beginner technique through peak fitness, with SPM coaching and progress tracking.
24 weeks
Strength
Rowing for Strength Routine
Four weeks of Max Power rowing work — short high-rate bursts, longer rest, two sessions a week.
4 weeks
Weight Loss
Rowing for Weight Loss Routine
Four weeks of Lose Weight rowing sessions — intervals, steady rows, four days a week.
4 weeks
Treadmill Workouts
Walk, jog, and run with a plan
Build Fitness
Can't Run? Treadmill Plan
Start off with just walking. No experience needed. Focus on building fitness with walking and then you'll gradually add running during week 3.
4 weeks
Build Fitness
Zero to 5K Treadmill Plan
Never ran before? Perfect! This plan will build you up slowly until you can run 5K confidently. You've got this!
6 weeks
Endurance
5K Endurance Treadmill Plan
Use a combination of runs and walks to prepare for 5k on the treadmill. Ideally you should be comfortable running for 5-10 minutes before starting this.
6 weeks
Weight Loss
Fat Burner Treadmill Plan
Use high-intensity aerobic exercise to efficiently burn calories and stay fit. If you're comfortable running for short periods of time this 8 week routine is perfect for general health and fitness.
8 weeks
Build Fitness
Speed Builder Treadmill Plan
Looking to improve your 5k race time? This plan is aimed for runners who can confidently run 5k four times a week and are trying to go faster.
6 weeks
Build Fitness
5K to 10K Treadmill Plan
Can you already run 5K comfortably and are ready to keep going forward? This routine will have you running 10k in just 8 weeks.
8 weeks
Build Fitness
Couch to 5K Treadmill Plan
Nine weeks from walk-run intervals to a 30-minute run — three treadmill sessions per week.
9 weeks
Build Fitness
Intro to Running Treadmill Plan
Four weeks of gentle walk-run intervals — the easiest way to start jogging on a treadmill.
4 weeks
Exercise Bike Workouts
Indoor cycling and spinning with interval coaching
Strength Training Workouts
Gym, dumbbell, and home strength programs
Swing Stability
Strength For Golfers — Golf Foundations Plan
Six weeks of gym work for golfers — hip and glute strength, core control, and upper-back posture, two sessions per week.
6 weeks
Build Strength
Bodyweight Strength Home Plan
Four weeks of equipment-free home training — Workout A, B, and C with full-body bodyweight exercises.
4 weeks
Strength
Foundations: Db Only Rowing Strength Plan
Eight weeks of dumbbell-only strength for rowers — Workout A and B, progressive load, two gym sessions per week.
8 weeks
Injury Resilience
Bulletproof Soccer Strength Plan
Four weeks of gym work for soccer players — hamstring resilience, lateral strength, and power, two sessions per week.
4 weeks