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Rowing Program 1-Week Sample

Rowing Program Details:

  • 12-week rowing plan with 6 days a week training included.
  • downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • dedicated rowing program. Intensify your focus on your aerobic capacity and your technique on the rower.
  • Build your stamina and master your awareness of pacing, so you can intuitively utilize different paces for different workouts in the gym.


The intensity with which we exercise is one of the most important aspects of training and physical fitness. Not only can we utilize exercise intensity to determine if we’re working hard enough, but we can also use it to determine if we’re not.

There are many ways we can measure this rate of intensity. Common methods include analyzing target heart rate zones, MAP (Maximal Aerobic Power), or various versions of RPE (Relative Perceived Exertion) scales. In our aerobic training programs, we have adapted a modified version of the RPE scale that is the simplest to understand and use consistently. It also requires no additional equipment (ex. heart rate monitor).

What do effort percentages mean?

The breakdown below illustrates what pace or perceived effort you should maintain depending on the prescribed stimulus for the workout.

Recovery Effort (40%): Pace you can hold indefinitely. Intended for recovery.

Easy Effort (50-65%): Pace you can hold for 1-2 hours. You can carry on a full conversation at this pace without gasping for air between words or sentences.

Moderate Effort (65-75%): Pace you can hold for 30 minutes. You can speak a sentence or two at a time before having to take a gasp of breath.

Hard Effort (75-85%): Pace you can hold for 10 minutes. You might get a word or two out, but breathing is difficult, and talking is challenging.

Very Hard Effort (85-95%): Pace you can hold for 3-5 minutes. Even a single word is nearly impossible to get out.

Maximum Effort (100%): Pace you can hold for a short time, anywhere between 10-30 seconds. You are completely out of breath and unable to talk.

For more information regarding pacing, please visit FAQ.

Workout 1

Row 2000m at 60% effort

-rest 2 minutes-

Row 1500m at 70% effort

-rest 2 minutes-

Row 1000m at 80% effort

-rest 2 minutes-

Row 500m at 90% effort

Athletes Notes: Negative split. Try to increase your rowing pace each interval.

Workout 2


Row 12-15/12-9 cal

Athletes Notes: Stick to the number of calories you can maintain each minute for the duration of EMOM. If 15/12 cal is too easy, feel free to scale up.

Workout 3

3 Rounds

Row 1000m at 2k pace (70% effort)
-rest 3 minutes b/t rounds-

2 Rounds

Row 500m at 1k pace (70% effort)
-rest 1minute b/t rounds-

1 Round

Row 1000m at 2k pace (70% effort)

Athletes Notes: Stick to prescribed paces or slightly faster.

Workout 4

3 Rounds

5 Intervals x Row 250m at 90% effort

-rest 30 sec-

-rest 1 minute b/t rounds-

Athletes Notes: To be clear this is 3 rounds of rowing 5 intervals of 250m each round, resting 30 seconds between intervals and 1 minute between rounds.

Workout 5

Warm up

5 min row at 50% effort

-rest 2 minutes-

8 Rounds

Row 10 cal at 100% effort

-rest 2 minutes b/t rounds-

Athletes Notes: This is sprint progression. Give your best effort each interval. Same number of calories for both males and females.

Workout 6 – Optional

Row 750m
50 Double Unders (or Jumping Jacks)
Row 750m
40 Air Squats
Row 750m
30 Sit-Ups
Row 750m
20 Push-Ups
Row 750m
10 Burpees