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Rowing Program 1-Week Sample

Rowing Program Details:

  • 12-week rowing plan with 5 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.
  • Trains both Aerobic and Anaerobic systems with intuitively structured progressions.
  • 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 3

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)

Rest 4 minutes.

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)


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.