Workout guide

4 WeeksBuild FitnessBeginner

Starter Rowing Plan

New to rowing or haven't worked out for quite some time? This Starter Plan is for you. Get prepared with steady improvements and minimise risk of burnout or injury. Sessions run 10–30 minutes with clear warm-up, main work, and cool-down structure.

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

Get your body working and adapting to the rowing machine.

What this plan includes

  • 2 rowing sessions per week in the guide schedule, mostly 10–30 minutes.
  • Level: Beginner — 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?

New to rowing or haven't worked out for quite some time? This Starter Plan is for you. Get prepared with steady improvements and minimise risk of burnout or injury. If you want the full Starter 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

10 minutes
Warm up
  • 1 minute at 20 SPM
  • 1 minute rest
Main set
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 20 SPM
  • 1 minute rest
  • 1 minute at 22 SPM
  • 1 minute rest
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 2

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

Week 2

Day 1

14 minutes
Warm up
  • 1 minute at 20 SPM
  • 1 minute rest
Main set
  • 2 minutes at 20 SPM
  • 1 minute rest
  • 2 minutes at 20 SPM
  • 1 minute rest
  • 2 minutes at 20 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM
  • 1 minute rest

Day 2

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

Week 3

Day 1

15 minutes
Warm up
  • 1 minute at 20 SPM
  • 2 minutes rest
Main set
  • 2 minutes at 22 SPM
  • 2 minutes rest
  • 2 minutes at 22 SPM
  • 2 minutes rest
  • 2 minutes at 22 SPM
Cool down
  • 30 seconds at 20 SPM
  • 90 seconds rest

Day 2

810 seconds
Warm up
  • 1 minute at 20 SPM
  • 1 minute rest
Main set
  • 5 minutes at 20 SPM
  • 5 minutes at 22 SPM
Cool down
  • 30 seconds at 20 SPM
  • 1 minute rest

Week 4

Day 1

17 minutes
Warm up
  • 1 minute at 20 SPM
  • 1 minute rest
Main set
  • 4 minutes at 22 SPM
  • 5 minutes rest
  • 4 minutes at 22 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 2

14 minutes
Warm up
  • 1 minute at 20 SPM
  • 1 minute rest
Main set
  • 3 minutes at 22 SPM
  • 3 minutes at 20 SPM
  • 3 minutes at 22 SPM
Cool down
  • 2 minutes at 20 SPM
  • 1 minute rest

Frequently asked questions

What is the Starter plan in Rowing Machine Workouts?

New to rowing or haven't worked out for quite some time? This Starter Plan is for you. Get prepared with steady improvements and minimise risk of burnout or injury.

How many sessions per week does this plan include?

The published schedule covers 8 sessions across 4 weeks, with 10–30 minute sessions. Open the Starter program in the app for the full progression.

Do I need experience on a rowing machine?

This plan is built for beginner 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

Fit Energy Rowing Plan

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

4 weeks

Technique

Foundations Rowing Technique Plan

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

5 weeks

Weight Loss

Rowing for Weight Loss Routine

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

4 weeks

Related reading

See all workout guides

Train with Starter in the app

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

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