Whatever your fitness levels or experience follow our tailored training plans to get started on the indoor rowing machine or train for an indoor rowing event.

Remember to head back here regularly for training updates, plans and workouts.

Joining The Big Row for Love Rowing?

We’ve pulled together some training plans to get you ready for the Big Row. Find out more about The Big Row and sign up today.

Always consult your doctor before starting any exercise programme to determine if it is right for your needs. The training programmes and recommendations contained within this website are not intended to be a substitute for professional medical advice, diagnosis or treatment. The use of the training programmes is at your own risk. British Rowing shall not be liable for any damages or injuries, however caused, occurring during or after adopting the training programmes or other recommendations made.

Testimonials

I bought a Concept2 Rower 3 months ago as a mechanism for helping with my mental health. I am an academic at a University but having worked from home for a year and a half this has severely affected my mental health. I am athletic and engage in orienteering, parkrun and running but I soon found out very quickly that rowing is a completely different sort of fitness. I downloaded your online training programmes and undertook the intermediate plan as I was capable of rowing 2km. I spent a couple of weeks just getting used to the feel of rowing and did several 2km time trial rows to find my baseline time of 10.30. Last week I completed my 8-week training and managed to get my 2km down to 7.55. I delighted that I could achieve this time.  I just wanted to share this story with you to say thank you for the online training resources available.                                                                                                                   

Thomas G