Workout guide

4 WeeksWeight LossAdvanced

Max Weight Loss Rowing Plan

Consistency and duration is key. You'll incorporate long distance rowing with some intervals for a well-rounded routine. Sessions run 30–60 minutes with clear warm-up, main work, and cool-down structure.

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

Jump to program

Max Weight Loss rowing workout preview showing Week 1 schedule and intensity graph

Burn calories and hit your target weight.

What this plan includes

5 rowing sessions per week in the guide schedule, mostly 30–60 minutes.
Level: Advanced — target: Lose weight.
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?

Consistency and duration is key. You'll incorporate long distance rowing with some intervals for a well-rounded routine. If you want the full Max Weight Loss 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.

Week 1

Day 1

34 minutes

Warm up

5 minutes at 20 SPM

Main set

10 minutes at 24 SPM
4 minutes at 26 SPM
10 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 2

32 minutes

Warm up

5 minutes at 20 SPM

Main set

12 minutes at 22 SPM
10 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 3

40 minutes

Warm up

3 minutes at 20 SPM

Main set

2 minutes at 24 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 26 SPM
2 minutes at 24 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 24 SPM

Cool down

3 minutes at 20 SPM

Day 4

40 minutes

Warm up

5 minutes at 20 SPM

Main set

30 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 5

50 minutes

Warm up

5 minutes at 20 SPM

Main set

20 minutes at 24 SPM
20 minutes at 22 SPM

Cool down

5 minutes at 20 SPM

Week 2

Day 1

37 minutes

Warm up

5 minutes at 20 SPM

Main set

11 minutes at 24 SPM
5 minutes at 26 SPM
11 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 2

34 minutes

Warm up

5 minutes at 20 SPM

Main set

14 minutes at 22 SPM
10 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 3

40 minutes

Warm up

3 minutes at 20 SPM

Main set

2 minutes at 24 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 26 SPM
2 minutes at 24 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 24 SPM

Cool down

3 minutes at 20 SPM

Day 4

40 minutes

Warm up

5 minutes at 20 SPM

Main set

30 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 5

50 minutes

Warm up

5 minutes at 20 SPM

Main set

20 minutes at 24 SPM
20 minutes at 22 SPM

Cool down

5 minutes at 20 SPM

Week 3

Day 1

40 minutes

Warm up

5 minutes at 20 SPM

Main set

12 minutes at 24 SPM
6 minutes at 26 SPM
12 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 2

36 minutes

Warm up

5 minutes at 20 SPM

Main set

16 minutes at 22 SPM
10 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 3

40 minutes

Warm up

3 minutes at 20 SPM

Main set

2 minutes at 24 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 26 SPM
2 minutes at 24 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 24 SPM

Cool down

3 minutes at 20 SPM

Day 4

40 minutes

Warm up

5 minutes at 20 SPM

Main set

30 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 5

50 minutes

Warm up

5 minutes at 20 SPM

Main set

20 minutes at 24 SPM
20 minutes at 22 SPM

Cool down

5 minutes at 20 SPM

Week 4

Day 1

48 minutes

Warm up

5 minutes at 20 SPM

Main set

16 minutes at 24 SPM
8 minutes at 26 SPM
14 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 2

40 minutes

Warm up

5 minutes at 20 SPM

Main set

16 minutes at 22 SPM
14 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 3

40 minutes

Warm up

3 minutes at 20 SPM

Main set

2 minutes at 24 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 26 SPM
2 minutes at 24 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 28 SPM
2 minutes at 22 SPM
2 minutes rest
2 minutes at 28 SPM
2 minutes at 22 SPM
1 minute rest
2 minutes at 24 SPM

Cool down

3 minutes at 20 SPM

Day 4

40 minutes

Warm up

5 minutes at 20 SPM

Main set

30 minutes at 24 SPM

Cool down

5 minutes at 20 SPM

Day 5

60 minutes

Warm up

5 minutes at 20 SPM

Main set

25 minutes at 24 SPM
25 minutes at 22 SPM

Cool down

5 minutes at 20 SPM

Frequently asked questions

What is the Max Weight Loss plan in Rowing Machine Workouts?

Consistency and duration is key. You'll incorporate long distance rowing with some intervals for a well-rounded routine.

How many sessions per week does this plan include?

The published schedule covers 20 sessions across 4 weeks, with 30–60 minute sessions. Open the Max Weight Loss program in the app for the full progression.

Do I need experience on a rowing machine?

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

Can rowing help with weight loss?

Rowing uses large muscle groups every stroke, which makes it an efficient way to increase daily calorie burn. Combine consistent sessions with sensible nutrition for the best results.

What to try next.

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

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

Train with Max Weight Loss in the app

Open Rowing Machine Workouts, switch to the Max Weight Loss program, and follow every session with live SPM and rest coaching.