British Rowing Training Plans

Whether you are a beginner or an indoor rowing pro, we have a training plan for you.

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We are in the process of creating tailored training plans to get you started, whatever your level. Remember to head back here for training updates, plans and workouts.

Beginner TrainingIntermediate TrainingAdvanced Training
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 Beginner Training plan here.
 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 indoor row 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.
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 Beginner Training plan here.
Intermediate Training
 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.
Advanced Training
If you indoor row 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.

For even more workouts download the LiveRowing app.

Why Go Row Indoor?

There are many great reasons to Go Row Indoor

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Anyone can do it, it is great for core strength, efficient for fat burning and easy to learn and access.

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Ready to race?

There are lots of opportunities to compete.

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From app challenges, to our annual British Rowing Indoor Championships (BRIC) and much more.

Test yourself