Workout guide

4 WeeksBuild FitnessBeginner

Fit Energy Rowing Plan

Use your rowing foundations to improve to an intermediate level. This routine will improve your fitness, burn calories and make you a much better rower. Sessions run 10–30 minutes with clear warm-up, main work, and cool-down structure.

Follow the same Fit Energy program in Rowing Machine Workouts — preview each workout, get live SPM and rest cues, then save your stats when you finish.

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Jump to program
Fit Energy rowing workout preview showing Week 1 schedule and intensity graph

Row 2000m consistently.

What this plan includes

  • 3 rowing sessions per week in the guide schedule, mostly 10–30 minutes.
  • Level: Beginner — target: Build fitness.
  • Structured sessions: warm-up, main set, and cool-down every time.
  • SPM coaching: stroke-rate targets keep intensity honest without guessing (here is why rowing to a metronome helps).

Who is this plan for?

Use your rowing foundations to improve to an intermediate level. This routine will improve your fitness, burn calories and make you a much better rower. If you want the full Fit Energy progression beyond this guide, open the program in Rowing Machine Workouts and switch plans from the app.

Live rowing workout screen with SPM target, interval timer, and row recover guidance

Guided sessions

Stay on pace without counting intervals in your head

Live cues show stroke rate, time left, and what comes next. Put attention on breathing and form instead of glancing at the monitor every few strokes.

Completed rowing workout summary showing distance, split, calories, and heart rate

Track progress

See the habit stack up week by week

Each finished workout stores distance, split, calories, and optional heart rate in one place.

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Week 1

Day 1

10 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

1230 seconds
Warm up
  • 2 minutes at 20 SPM
  • 30 seconds rest
Main set
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 3 minutes rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM

Day 3

10 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Week 2

Day 1

12 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

17 minutes
Warm up
  • 1 minute at 24 SPM
Main set
  • 1 minute rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 2 minutes rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 90 seconds rest
  • 1 minute at 24 SPM
  • 90 seconds rest
Cool down
  • 2 minutes at 20 SPM

Day 3

12 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Week 3

Day 1

13 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 1 minute at 26 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

17 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
  • 3 minutes rest
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM

Day 3

13 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 1 minute at 26 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Week 4

Day 1

14 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 26 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

18 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 1 minute at 28 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 3 minutes rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM

Day 3

14 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 22 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 26 SPM
  • 2 minutes at 24 SPM
  • 2 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Frequently asked questions

What is the Fit Energy plan in Rowing Machine Workouts?

Use your rowing foundations to improve to an intermediate level. This routine will improve your fitness, burn calories and make you a much better rower.

How many sessions per week does this plan include?

The published schedule covers 12 sessions across 4 weeks, with 10–30 minute sessions. Open the Fit Energy program in the app for the full progression.

Do I need experience on a rowing machine?

This plan is built for beginner rowers targeting build fitness. Preview each workout in the app before you start so you know the SPM targets and rest periods.

What to try next.

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

Weight Loss

Fat Burner Rowing Plan

Intermediate weight-loss rowing with intervals and longer steady pieces — four sessions per week.

4 weeks

Related reading

See all workout guides

Train with Fit Energy in the app

Open Rowing Machine Workouts, switch to the Fit Energy program, and follow every session with live SPM and rest coaching.

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