Workout guide

5 WeeksTechniqueAdvanced

Rowing Mastery Technique Plan

Refine your rowing technique over 5 weeks. Improve your consistency and power efficiency. Sessions run 20–45 minutes with clear warm-up, main work, and cool-down structure.

Follow the same Rowing Mastery 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
Rowing Mastery rowing workout preview showing Week 1 schedule and intensity graph

Improve rowing technique and efficiency

What this plan includes

  • 3 rowing sessions per week in the guide schedule, mostly 20–45 minutes.
  • Level: Advanced — target: Technique.
  • 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?

Refine your rowing technique over 5 weeks. Improve your consistency and power efficiency. If you want the full Rowing Mastery 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

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

Day 2

25 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 8 minutes at 24 SPM
  • 3 minutes at 20 SPM
  • 8 minutes at 24 SPM
Cool down
  • 4 minutes at 20 SPM

Day 3

30 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 20 minutes at 22 SPM
Cool down
  • 5 minutes at 20 SPM

Week 2

Day 1

1710 seconds
Warm up
  • 4 minutes at 20 SPM
Main set
  • 4 minutes at 22 SPM
  • 4 minutes at 24 SPM
  • 2 minutes at 26 SPM
  • 30 seconds at 28 SPM
  • 2 minutes at 26 SPM
  • 4 minutes at 24 SPM
  • 4 minutes at 22 SPM
Cool down
  • 4 minutes at 20 SPM

Day 2

30 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 8 minutes at 22 SPM
  • 4 minutes at 20 SPM
  • 8 minutes at 24 SPM
Cool down
  • 5 minutes at 20 SPM

Day 3

34 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 24 minutes at 22 SPM
Cool down
  • 5 minutes at 20 SPM

Week 3

Day 1

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

Day 2

32 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 8 minutes at 22 SPM
  • 6 minutes at 20 SPM
  • 8 minutes at 24 SPM
Cool down
  • 5 minutes at 20 SPM

Day 3

36 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 26 minutes at 22 SPM
Cool down
  • 5 minutes at 20 SPM

Week 4

Day 1

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

Day 2

32 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 8 minutes at 22 SPM
  • 6 minutes at 20 SPM
  • 8 minutes at 24 SPM
Cool down
  • 5 minutes at 20 SPM

Day 3

32 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 28 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM

Week 5

Day 1

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

Day 2

34 minutes
Warm up
  • 4 minutes at 20 SPM
Main set
  • 10 minutes at 22 SPM
  • 6 minutes at 20 SPM
  • 10 minutes at 24 SPM
Cool down
  • 4 minutes at 20 SPM

Day 3

40 minutes
Warm up
  • 5 minutes at 20 SPM
Main set
  • 30 minutes at 22 SPM
Cool down
  • 5 minutes at 20 SPM

Frequently asked questions

What is the Rowing Mastery plan in Rowing Machine Workouts?+

Refine your rowing technique over 5 weeks. Improve your consistency and power efficiency.

How many sessions per week does this plan include?+

The published schedule covers 15 sessions across 5 weeks, with 20–45 minute sessions. Open the Rowing Mastery program in the app for the full progression.

Do I need experience on a rowing machine?+

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

Why focus on technique instead of just going harder?+

Better sequencing and rhythm let you hold pace with less wasted effort. Technique plans keep stroke rate controlled so you can repeat good form under fatigue.

More workout guides

Rowing

Starter Rowing Plan

New to rowing or returning after a break? Two sessions per week with steady progress and low burnout risk.

Rowing

Fit Energy Rowing Plan

Four weeks of intermediate rowing to build fitness, burn calories, and sharpen your technique on the erg.

Rowing

Fat Burner Rowing Plan

Intermediate weight-loss rowing with intervals and longer steady pieces — four sessions per week.

Rowing

Max Weight Loss Rowing Plan

Advanced fat-loss rowing built around longer steady rows and structured intervals — five sessions weekly.

Rowing

One Month Burn Rowing Plan

Varied rowing workouts across four weeks — a rotating month you can repeat to track improvement.

Rowing

Push Your Pace Rowing Plan

Four weeks of mixed rowing sessions with shorter rests — built to raise your sustainable pace.

Rowing

Speed Builder Rowing Plan

Part 1 of a two-part speed block — progressive sprint work to lower your 5K erg time.

Rowing

Speed Builder+ Rowing Plan

Part 2 of the Speed Builder series — advanced sprint intervals to keep your 5K time moving down.

Rowing

Foundations Rowing Technique Plan

Five weeks of technique-first rowing — stroke sequencing, rhythm, and SPM control for beginners.

Strength

Strength For Golfers — Golf Foundations Plan

Six weeks of gym work for golfers — hip and glute strength, core control, and upper-back posture, two sessions per week.

Cycling

Fat Burner Cycling Plan

Four week indoor cycling plan for weight loss: three interval rides per week with resistance coaching, intensity previews, and workout stats.

Rowing

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.

Rowing

Rowing for Weight Loss Routine

Four weeks of Lose Weight rowing sessions — intervals, steady rows, four days a week.

Rowing

Rowing for Strength Routine

Four weeks of Max Power rowing work — short high-rate bursts, longer rest, two sessions a week.

Treadmill

Couch to 5K Treadmill Plan

Nine weeks from walk-run intervals to a 30-minute run — three treadmill sessions per week.

Treadmill

Intro to Running Treadmill Plan

Four weeks of gentle walk-run intervals — the easiest way to start jogging on a treadmill.

Strength

Bodyweight Strength Home Plan

Four weeks of equipment-free home training — Workout A, B, and C with full-body bodyweight exercises.

Rowing

Foundations: Db Only Rowing Strength Plan

Eight weeks of dumbbell-only strength for rowers — Workout A and B, progressive load, two gym sessions per week.

Strength

Bulletproof Soccer Strength Plan

Four weeks of gym work for soccer players — hamstring resilience, lateral strength, and power, two sessions per week.

Train with Rowing Mastery in the app

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

Download on the App StoreGet it on Google Play