Workout guide

4 WeeksBuild FitnessIntermediate

One Month Burn Rowing Plan

A range of continually changing workouts spread out over a month. One to reuse to see how you improve over time. Sessions run 30–60 minutes with clear warm-up, main work, and cool-down structure.

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

Download on the App StoreGet it on Google Play
Jump to program
One Month Burn rowing workout preview showing Week 1 schedule and intensity graph

Build stamina, strength and consistency

What this plan includes

  • 2 rowing sessions per week in the guide schedule, mostly 30–60 minutes.
  • Level: Intermediate — 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?

A range of continually changing workouts spread out over a month. One to reuse to see how you improve over time. If you want the full One Month Burn 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.

Download on the App StoreGet it on Google Play

Week 1

Day 1

20 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 1 minute at 26 SPM
  • 30 seconds rest
  • 1 minute at 26 SPM
  • 30 seconds 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
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 1 minute at 28 SPM
  • 2 minutes at 26 SPM
  • 3 minutes at 22 SPM
  • 1 minute at 28 SPM
  • 2 minutes at 26 SPM
  • 3 minutes at 22 SPM
  • 1 minute at 28 SPM
  • 2 minutes at 26 SPM
  • 3 minutes at 22 SPM
  • 1 minute at 28 SPM
  • 2 minutes at 26 SPM
  • 3 minutes at 22 SPM
  • 1 minute at 28 SPM
  • 2 minutes at 26 SPM
  • 3 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Week 2

Day 1

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

Day 2

31 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 30 minutes at 24 SPM

Week 3

Day 1

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

Day 2

38 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
Cool down
  • 2 minutes at 20 SPM

Week 4

Day 1

1890 seconds
Warm up
  • 2 minutes at 20 SPM
Main set
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
  • 30 seconds rest
  • 90 seconds at 26 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

52 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 14 minutes at 26 SPM
  • 4 minutes rest
  • 14 minutes at 28 SPM
  • 4 minutes rest
  • 14 minutes at 22 SPM

Frequently asked questions

What is the One Month Burn plan in Rowing Machine Workouts?

A range of continually changing workouts spread out over a month. One to reuse to see how you improve over time.

How many sessions per week does this plan include?

The published schedule covers 8 sessions across 4 weeks, with 30–60 minute sessions. Open the One Month Burn program in the app for the full progression.

Do I need experience on a rowing machine?

This plan is built for intermediate 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

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

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

Related reading

See all workout guides

Train with One Month Burn in the app

Open Rowing Machine Workouts, switch to the One Month Burn program, and follow every session with live SPM and rest coaching.

Download on the App StoreGet it on Google Play