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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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.

For more workouts and to track your progress download the LiveRowing app. 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.  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 Beginner Training plan here Download the Intermediate Training plan here  Download the Advanced Training plan 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.
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.
Download the Intermediate Training plan here
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 Advanced Training plan here

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.

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.

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