Workout guide

4 WeeksBuild FitnessIntermediate

Push Your Pace Rowing Plan

A variety of continually changing workouts spread over 4 weeks. One to repeat to keep you improving over time. Sessions run 25–45 minutes with clear warm-up, main work, and cool-down structure.

Follow the same Push Your Pace 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
Push Your Pace 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 25–45 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.

Who is this plan for?

A variety of continually changing workouts spread over 4 weeks. One to repeat to keep you improving over time. If you want the full Push Your Pace 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

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

24 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 3 minutes at 24 SPM
  • 3 minutes at 26 SPM
  • 3 minutes at 22 SPM
  • 3 minutes at 26 SPM
  • 3 minutes at 24 SPM
  • 3 minutes at 22 SPM
  • 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

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

Day 2

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

Week 4

Day 1

25 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 90 seconds at 24 SPM
  • 90 seconds at 28 SPM
  • 90 seconds at 24 SPM
  • 90 seconds at 28 SPM
  • 90 seconds at 24 SPM
  • 90 seconds at 28 SPM
  • 90 seconds at 24 SPM
  • 90 seconds at 26 SPM
  • 90 seconds at 22 SPM
  • 90 seconds at 26 SPM
  • 90 seconds at 22 SPM
  • 90 seconds at 26 SPM
  • 90 seconds at 22 SPM
  • 90 seconds at 26 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

44 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 14 minutes at 26 SPM
  • 14 minutes at 28 SPM
  • 14 minutes at 22 SPM

Frequently asked questions

What is the Push Your Pace plan in Rowing Machine Workouts?+

A variety of continually changing workouts spread over 4 weeks. One to repeat to keep you improving over time.

How many sessions per week does this plan include?+

The published schedule covers 8 sessions across 4 weeks, with 25–45 minute sessions. Open the Push Your Pace 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.

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Train with Push Your Pace in the app

Open Rowing Machine Workouts, switch to the Push Your Pace program, and follow every session with live SPM and rest coaching.

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