Develop solid rowing foundations
What this plan includes
- 2 rowing sessions per week in the guide schedule, mostly 16–30 minutes.
- Level: Beginner — target: Technique.
- 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?
Build the foundations of rowing. This routine is best paired with an existing strength program to allow your body to adapt to rowing training. If you want the full Foundations progression beyond this guide, open the program in Rowing Machine Workouts and switch plans from the app.
