British Rowing Training Plans Whether you are a beginner or an indoor rowing pro, we have a training plan for you #ROW31 is a completely free 31-day indoor rowing workout programme, designed to help you start 2023 in the best way possible. Each week is made up of: ✅ 5 easy-to-follow video workouts ✅ 1 live workout ✅ 1 rest day Start the programme at any time and follow it through to the finish, with daily emails and one LIVE workout a week. Sign Up Now 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. Adaptive Rowing TrainingBeginner Training PlanIntermediate Training PlanAdvanced Training PlanIf you use adaptive rowing equipment or have an impairment and are new to indoor rowing or returning to regular exercise after a break this eight week training is for you. For more information on adaptive indoor rowing, click here. If you are new to indoor rowing and regular exercise, this 8-week plan is perfect for you. It will provide a gentle introduction to rowing technique and help to slowly build up your fitness levels. Try this plan if you currently workout a couple of times a week. It will help you build on your existing fitness and get you ready for a future indoor rowing challenge or to pursue a personal best. If you train four times a week or more, this plan is designed for you. It will help you to improve your race fitness, get race ready and achieve a personal best.Download the Adaptive Rowing 2km Training Plan Download the 2km Beginner Training Plan Download the 2km Intermediate Training Plan Download the 2km Advanced Training PlanNo specific Adaptive Rowing 500m Training Plan as these 500m training plans are suitable for everyone Download the 500m Beginner Training Plan Download the 500m Intermediate Training Plan Download the 500m Advanced Training PlanAdaptive Rowing Training If you use adaptive rowing equipment or have an impairment and are new to indoor rowing or returning to regular exercise after a break this eight week training is for you. For more information on adaptive indoor rowing, click here. Download the Adaptive Rowing 2km Training Plan No specific Adaptive Rowing 500m Training Plan as these 500m training plans are suitable for everyone Beginner Training Plan If you are new to indoor rowing and regular exercise, this 8-week plan is perfect for you. It will provide a gentle introduction to rowing technique and help to slowly build up your fitness levels. Download the 2km Beginner Training Plan Download the 500m Beginner Training Plan Intermediate Training Plan Try this plan if you currently workout a couple of times a week. It will help you build on your existing fitness and get you ready for a future indoor rowing challenge or to pursue a personal best. Download the 2km Intermediate Training Plan Download the 500m Intermediate Training Plan Advanced Training Plan If you train four times a week or more, this plan is designed for you. It will help you to improve your race fitness, get race ready and achieve a personal best. Download the 2km Advanced Training Plan Download the 500m Advanced Training Plan 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. New RowersRegular RowersIf you’re new to rowing, this programme will take you from beginner to 2k ready for The Big RowIf you’re already regularly rowing, this plan will help you prepare for an endurance challenge for The Big Row or another longer distance eventDownload the training planDownload the training planNew Rowers If you’re new to rowing, this programme will take you from beginner to 2k ready for The Big Row Download the training plan Regular Rowers If you’re already regularly rowing, this plan will help you prepare for an endurance challenge for The Big Row or another longer distance event Download the training plan 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
