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.
