Rowing Program 1-Week Sample
Rowing Program Details:
- A 12-week rowing plan with 5 days a week training included.
- A downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
- A 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.
- 12 Bonus Mixed Modal Workouts included.
Week 1 Session 1
8 Rounds
Row 500m at moderate pace (RPE 5-6)
Rest 90 seconds between rounds
Week 1 Session 2
4 Rounds
Row 750m at moderate pace (RPE 5-6)
Row 500m at fast pace (RPE 7-8)
Row 250m at very fast pace (RPE 8-9)
Rest 3 minutes between rounds
Week 1 Session 3
10 Rounds
Row 30 seconds at fast pace (RPE 7-8)
Row 30 seconds at recovery pace
Rest 4 minutes
10 Rounds
Row 30 seconds at fast pace (RPE 7-8)
Row 30 seconds at recovery pace
Week 1 Session 4
5 Rounds
Row 2 min at slow pace (RPE 3-4)
Row 2 min at fast pace (RPE 7-8)
No rest between rounds
Week 1 Session 5
3 Rounds
Row 250m at very fast pace (RPE 8-9)
Rest 30 seconds
Row 250m at very fast pace (RPE 8-9)
Rest 30 seconds
Row 250m at very fast pace (RPE 8-9)
Rest 30 seconds
Row 250m at very fast pace (RPE 8-9)
Rest 30 seconds
Row 250m at very fast pace (RPE 8-9)
Rest 1 minute between rounds
Anaerobic sprint session. The workout is 3 rounds, each round consisting of 5 intervals at 250 meters each.
Week 1 Mixed Modal Bonus Workout
8 Rounds
Row 15/12 Calories
10 Lateral Over Rower Burpee
number
Pacing Guidelines
There are generally two ways to determine the intensity of aerobic workouts: the RPE (Rate of Perceived Exertion) method or the Pace method.
RPE is a subjective 1-10 scale based on personal feelings, offering a holistic approach that accounts for internal and external factors like fatigue and terrain. Pace, in contrast, emphasizes maintaining specific speeds in workouts and can be determined through methods like time trials or estimation.
This program uses RPE and Pace estimation methods instead of a time trial. This is particularly welcoming for beginners, as it eliminates the daunting aspect of time trial tests. With consistent training, you’ll naturally develop a better understanding of your pace and can fine-tune it as needed.
Further details on these pacing methods can be found in our How to Pace Your Aerobic Workouts article.