Workout guide

4 WeeksTechnique & SpeedIntermediate

Speed Builder Rowing Plan

Improve your sprint time. You will gradually build up your speed over two 4 week routines. This is Part 1, lets get started! Sessions run 15–40 minutes with clear warm-up, main work, and cool-down structure.

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

Increase your rowing sprint speed.

What this plan includes

  • 3 rowing sessions per week in the guide schedule, mostly 15–40 minutes.
  • Level: Intermediate — 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?

Improve your sprint time. You will gradually build up your speed over two 4 week routines. This is Part 1, lets get started! If you want the full Speed Builder 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

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

Day 2

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM

Day 3

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 30 minutes at 24 SPM
Cool down
  • 2 minutes at 20 SPM

Week 2

Day 1

37 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 10 minutes at 24 SPM
  • 2 minutes rest
  • 10 minutes at 24 SPM
  • 2 minutes rest
  • 10 minutes at 24 SPM
Cool down
  • 2 minutes at 20 SPM

Day 2

27 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
  • 2 minutes at 28 SPM
  • 1 minute rest
Cool down
  • 2 minutes at 20 SPM

Day 3

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 30 minutes at 24 SPM
Cool down
  • 2 minutes at 20 SPM

Week 3

Day 1

39 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 10 minutes at 24 SPM
  • 2 minutes rest
  • 10 minutes at 26 SPM
  • 2 minutes rest
  • 10 minutes at 28 SPM
  • 2 minutes rest
Cool down
  • 2 minutes at 20 SPM

Day 2

24 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
  • 2 minutes at 28 SPM
  • 30 seconds rest
Cool down
  • 2 minutes at 20 SPM

Day 3

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 30 minutes at 24 SPM
Cool down
  • 2 minutes at 20 SPM

Week 4

Day 1

38 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 15 minutes at 22 SPM
  • 2 minutes rest
  • 15 minutes at 22 SPM
  • 2 minutes rest
Cool down
  • 2 minutes at 20 SPM

Day 2

28 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
  • 150 seconds at 28 SPM
  • 30 seconds rest
Cool down
  • 2 minutes at 20 SPM

Day 3

34 minutes
Warm up
  • 2 minutes at 20 SPM
Main set
  • 30 minutes at 26 SPM
Cool down
  • 2 minutes at 20 SPM

Frequently asked questions

What is the Speed Builder plan in Rowing Machine Workouts?+

Improve your sprint time. You will gradually build up your speed over two 4 week routines. This is Part 1, lets get started!

How many sessions per week does this plan include?+

The published schedule covers 12 sessions across 4 weeks, with 15–40 minute sessions. Open the Speed Builder program in the app for the full progression.

Do I need experience on a rowing machine?+

This plan is built for intermediate 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.

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Train with Speed Builder in the app

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

Download on the App StoreGet it on Google Play