30-Day Rowing Machine Workout Plan
A month of rowing at your level: three to five rows a week, each with your own split and stroke rate, ending with a retest that shows how far you've come. Pick your level, add a result if you have one, and the whole plan fills in for you.
- 30 days
- 3 levels
- 15 to 22 rows
- Free to print
Sam Watson · Updated November 11, 2026How to use it: pick your level in the box below and the plan underneath changes to match. Add a test time if you have one and every session shows your own split. Tick sessions off as you go, and print your plan or save it as a PDF whenever you like.
1 Pick your level
2 Add a result for your paces (optional)
No result yet? Skip this. The plan works by feel and stroke rate until your first test, and you can add your time then.
0 of 15 sessions done. Tick each one off as you go: this page remembers.
30-Day Rowing Machine Workout Plan: Starting out · startrowing.com
Week 1 · days 1 to 7
Learn the stroke
Short, easy rows while the movement becomes automatic. Nothing hard yet.
- Day 1 Mon
Easy Learn the stroke about 15 min
4 x 3 min, 1 min rest between
Your split shows here once you add a result18-20 spmEasy. You can hold a conversation the whole way.
Short pieces with a breather between. Legs, then body, then arms; then back the other way. Keep it easy enough to talk.
No monitor?
4 x 3 min at 18-20 strokes a minute, 1 min rest between. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 2 TueRest. A walk or some stretching is fine.
- Day 3 WedRest. A walk or some stretching is fine.
- Day 4 Thu
Easy Learn the stroke about 17 min
3 x 5 min, 1 min rest between
Your split shows here once you add a result18-20 spmEasy. You can hold a conversation the whole way.
A little longer than Monday. Same easy effort.
No monitor?
3 x 5 min at 18-20 strokes a minute, 1 min rest between. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 5 FriRest. A walk or some stretching is fine.
- Day 6 SatRest. A walk or some stretching is fine.
- Day 7 Sun
Easy Easy row about 15 min
15 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Your first row in one go. Slow down if you need to, but keep going.
No monitor?
15 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 2 · days 8 to 14
Build time
Longer rows, and your first test to set your paces.
- Day 8 Mon
Easy Easy pieces about 18 min
2 x 8 min, 2 min rest between
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
2 x 8 min at 18-22 strokes a minute, 2 min rest between. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 9 TueRest. A walk or some stretching is fine.
- Day 10 WedRest. A walk or some stretching is fine.
- Day 11 Thu
Easy Easy row about 18 min
18 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
18 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 12 FriRest. A walk or some stretching is fine.
- Day 13 Sat
Test Test: 1,000 m about 5 min
1,000 m
Hard and even: hold one split the whole way. 24-30 spm
After a 10-minute easy warm-up, row 1,000 m as hard as you can hold at an even pace. Write down your time and put it in the box at the top of the plan: from now on every session shows your own split.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
- Day 14 SunRest. A walk or some stretching is fine.
Week 3 · days 15 to 21
First intervals
Harder pieces with easy rowing between, plus one longer steady row.
- Day 15 Mon
Hard First intervals about 11 min
6 x 1 min, 1 min easy rowing between
Your split shows here once you add a result22-24 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
One minute a bit harder, one minute easy. Hard enough that talking gets difficult, no harder.
No monitor?
6 x 1 min at 22-24 strokes a minute, 1 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 16 TueRest. A walk or some stretching is fine.
- Day 17 Wed
Easy Easy row about 20 min
20 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
20 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 18 ThuRest. A walk or some stretching is fine.
- Day 19 Fri
Hard Intervals about 14 min
5 x 2 min, 1 min easy rowing between
Your split shows here once you add a result22-24 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
5 x 2 min at 22-24 strokes a minute, 1 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 20 SatRest. A walk or some stretching is fine.
- Day 21 Sun
Easy Steady row about 25 min
25 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Your longest row so far. Even pace from start to finish.
No monitor?
25 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 4 · days 22 to 28
Hold it longer
The same efforts for longer, and your longest row of the month.
- Day 22 Mon
Hard Intervals about 18 min
4 x 3 min, 2 min easy rowing between
Your split shows here once you add a result22-24 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
4 x 3 min at 22-24 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 23 TueRest. A walk or some stretching is fine.
- Day 24 Wed
Easy Easy row about 25 min
25 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
25 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 25 ThuRest. A walk or some stretching is fine.
- Day 26 Fri
Steady Steady pieces about 19 min
3 x 5 min, 2 min easy rowing between
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
3 x 5 min at 22-24 strokes a minute, 2 min easy between. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 27 SatRest. A walk or some stretching is fine.
- Day 28 Sun
Easy Steady row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Thirty minutes without stopping. Compare that with day one.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Finish · days 29 to 30
Retest
An easy day, then the test again, to see how far you have come.
- Day 29 MonRest. A walk or some stretching is fine.
- Day 30 Tue
Test Test: 1,000 m about 5 min
1,000 m
Hard and even: hold one split the whole way. 24-30 spm
Same test as day 13, same warm-up. Compare the two times: that is how far you have come.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
Week 1 · days 1 to 7
Learn the stroke
Short, easy rows while the movement becomes automatic. Nothing hard yet.
- Day 1 Mon
Test Test: 1,000 m about 4 min
1,000 m
Hard and even: hold one split the whole way. 24-30 spm
After a 10-minute easy warm-up, row 1,000 m as hard as you can hold at an even pace. Put your time in the box at the top of the plan and every session shows your own split.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
- Day 2 TueRest. A walk or some stretching is fine.
- Day 3 Wed
Easy Learn the stroke about 23 min
4 x 5 min, 1 min rest between
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Use these to settle the order of the stroke: legs, body, arms, then arms, body, legs.
No monitor?
4 x 5 min at 18-22 strokes a minute, 1 min rest between. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 4 ThuRest. A walk or some stretching is fine.
- Day 5 Fri
Easy Easy row about 20 min
20 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
20 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 6 SatRest. A walk or some stretching is fine.
- Day 7 Sun
Easy Easy row about 25 min
25 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
25 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 2 · days 8 to 14
Build time
Longer rows, and your first test to set your paces.
- Day 8 Mon
Steady Steady pieces about 28 min
3 x 8 min, 2 min easy rowing between
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
3 x 8 min at 22-24 strokes a minute, 2 min easy between. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 9 TueRest. A walk or some stretching is fine.
- Day 10 Wed
Easy Easy row about 25 min
25 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
25 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 11 ThuRest. A walk or some stretching is fine.
- Day 12 Fri
Hard First intervals about 15 min
8 x 1 min, 1 min easy rowing between
Your split shows here once you add a result26-28 spmVery hard. No talking; each rep is a struggle by the end.
One minute on, one minute easy. The first few should feel easy: hold back.
No monitor?
8 x 1 min at 26-28 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
Avg split ______ How it felt ____________
- Day 13 SatRest. A walk or some stretching is fine.
- Day 14 Sun
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 3 · days 15 to 21
First intervals
Harder pieces with easy rowing between, plus one longer steady row.
- Day 15 Mon
Hard Threshold pieces about 23 min
5 x 3 min, 2 min easy rowing between
Your split shows here once you add a result24-26 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
5 x 3 min at 24-26 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 16 TueRest. A walk or some stretching is fine.
- Day 17 Wed
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 18 ThuRest. A walk or some stretching is fine.
- Day 19 Fri
Hard Intervals about 15 min
8 x 1 min, 1 min easy rowing between
Your split shows here once you add a result28-30 spmVery hard. No talking; each rep is a struggle by the end.
No monitor?
8 x 1 min at 28-30 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
Avg split ______ How it felt ____________
- Day 20 SatRest. A walk or some stretching is fine.
- Day 21 Sun
Easy Long easy row about 35 min
35 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
35 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 4 · days 22 to 28
Hold it longer
The same efforts for longer, and your longest row of the month.
- Day 22 Mon
Hard Threshold pieces about 22 min
4 x 4 min, 2 min easy rowing between
Your split shows here once you add a result24-26 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
4 x 4 min at 24-26 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 23 TueRest. A walk or some stretching is fine.
- Day 24 Wed
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 25 ThuRest. A walk or some stretching is fine.
- Day 26 Fri
Hard Long intervals about 22 min
6 x 2 min, 2 min easy rowing between
Your split shows here once you add a result28-30 spmVery hard. No talking; each rep is a struggle by the end.
No monitor?
6 x 2 min at 28-30 strokes a minute, 2 min easy between. Very hard. No talking; each rep is a struggle by the end.
Avg split ______ How it felt ____________
- Day 27 SatRest. A walk or some stretching is fine.
- Day 28 Sun
Easy Long easy row about 40 min
40 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
40 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Finish · days 29 to 30
Retest
An easy day, then the test again, to see how far you have come.
- Day 29 Mon
Easy Easy row about 15 min
15 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Easy, with three bursts of 20 strokes at the pace you plan to hold tomorrow.
No monitor?
15 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 30 Tue
Test Test: 1,000 m about 4 min
1,000 m
Hard and even: hold one split the whole way. 24-30 spm
Same test as day 1, same warm-up. Compare the two times: that is how far you have come.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
Week 1 · days 1 to 7
Learn the stroke
Short, easy rows while the movement becomes automatic. Nothing hard yet.
- Day 1 Mon
Test Test: 2,000 m about 7 min
2,000 m
Hard and even: hold one split the whole way. 24-30 spm
After a 10-minute warm-up, row 2,000 m hard and even. Got a 2k or 5k from the last month? Enter that instead and row 30 minutes easy today.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
- Day 2 Tue
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 3 Wed
Steady Steady pieces about 35 min
4 x 8 min, 1 min rest between
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
4 x 8 min at 22-24 strokes a minute, 1 min rest between. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 4 ThuRest. A walk or some stretching is fine.
- Day 5 Fri
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 6 SatRest. A walk or some stretching is fine.
- Day 7 Sun
Easy Long easy row about 40 min
40 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
40 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 2 · days 8 to 14
Build time
Longer rows, and your first test to set your paces.
- Day 8 Mon
Hard Threshold pieces about 30 min
4 x 6 min, 2 min easy rowing between
Your split shows here once you add a result24-26 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
Your first hard session. Settle into the pace in the first minute and hold it.
No monitor?
4 x 6 min at 24-26 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 9 Tue
Easy Easy row about 30 min
30 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
30 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 10 Wed
Steady Steady pieces about 34 min
3 x 10 min, 2 min easy rowing between
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
3 x 10 min at 22-24 strokes a minute, 2 min easy between. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 11 ThuRest. A walk or some stretching is fine.
- Day 12 Fri
Hard Short intervals about 21 min
6 x 500 m, 2 min rest between
Your split shows here once you add a result28-30 spmVery hard. No talking; each rep is a struggle by the end.
No monitor?
6 x about 2 min at 28-30 strokes a minute, 2 min rest between. Very hard. No talking; each rep is a struggle by the end.
Avg split ______ How it felt ____________
- Day 13 SatRest. A walk or some stretching is fine.
- Day 14 Sun
Easy Long easy row about 45 min
45 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
45 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 3 · days 15 to 21
First intervals
Harder pieces with easy rowing between, plus one longer steady row.
- Day 15 Mon
Hard Threshold pieces about 28 min
3 x 8 min, 2 min easy rowing between
Your split shows here once you add a result24-26 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
3 x 8 min at 24-26 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 16 Tue
Easy Easy row about 35 min
35 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
35 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 17 Wed
Hard Long intervals about 24 min
4 x 1,000 m, 3 min rest between
Your split shows here once you add a result28-30 spmVery hard. No talking; each rep is a struggle by the end.
Every rep at the same split. If the last one is slower, start the first one easier next time.
No monitor?
4 x about 4 min at 28-30 strokes a minute, 3 min rest between. Very hard. No talking; each rep is a struggle by the end.
Avg split ______ How it felt ____________
- Day 18 ThuRest. A walk or some stretching is fine.
- Day 19 Fri
Steady Steady row about 30 min
30 min
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
30 min at 22-24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 20 SatRest. A walk or some stretching is fine.
- Day 21 Sun
Easy Long easy row about 50 min
50 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
50 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Week 4 · days 22 to 28
Hold it longer
The same efforts for longer, and your longest row of the month.
- Day 22 Mon
Hard Threshold pieces about 27 min
2 x 12 min, 3 min easy rowing between
Your split shows here once you add a result24-26 spmHard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
2 x 12 min at 24-26 strokes a minute, 3 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Avg split ______ How it felt ____________
- Day 23 Tue
Easy Easy row about 40 min
40 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
40 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 24 Wed
Hard Race pace about 25 min
8 x 500 m, 1:30 rest between
Your split shows here once you add a result30-32 spmFlat out or close to it, for a minute or two at most.
Just faster than your 2k pace. Hold back on the first rep.
No monitor?
8 x about 2 min at 30-32 strokes a minute, 1:30 rest between. Flat out or close to it, for a minute or two at most.
Avg split ______ How it felt ____________
- Day 25 ThuRest. A walk or some stretching is fine.
- Day 26 Fri
Steady Steady row about 30 min
30 min
Your split shows here once you add a result22-24 spmComfortably hard. You can talk, but in shorter sentences.
No monitor?
30 min at 22-24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
Avg split ______ How it felt ____________
- Day 27 SatRest. A walk or some stretching is fine.
- Day 28 Sun
Easy Long easy row about 60 min
60 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
No monitor?
60 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
Finish · days 29 to 30
Retest
An easy day, then the test again, to see how far you have come.
- Day 29 Mon
Easy Easy row about 20 min
20 min
Your split shows here once you add a result18-22 spmEasy. You can hold a conversation the whole way.
Easy, with three bursts of 20 strokes at the pace you plan to hold tomorrow.
No monitor?
20 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
Avg split ______ How it felt ____________
- Day 30 Tue
Test Test: 2,000 m about 7 min
2,000 m
Hard and even: hold one split the whole way. 24-30 spm
Same test as day 1. Compare the two: that is your month of work in seconds.
No monitor?
Row 5 minutes as hard as you can hold evenly, and note how far you got or how it felt. Repeat it on day 30.
Avg split ______ How it felt ____________
Every session: 5 minutes very easy to start and to finish; 10 minutes before tests and intervals. Rest means rest.
How the plan works
There are three versions of the plan: a beginner plan (Starting out), an intermediate plan (Coming back) and an advanced plan (Already fit). They follow the same weeks and the same kinds of session; the level changes how long you row, how much rest you get and how hard you go.
Each week has one job. Week 1 teaches the stroke with short, easy rows. Week 2 makes them longer and, if you're starting out, ends with your first test. Week 3 brings in intervals: harder pieces with easy rowing between. Week 4 holds those efforts for longer, with the longest row of the month at the end. Day 30 repeats the test, so you see the difference in seconds rather than guessing.
The rest days sit between the harder sessions on purpose, and they are where the fitness actually comes from. Starting out rows three or four times a week, the same as Concept2's own beginner plan. Don't fill the rest days to get ahead.
Every session starts with 5 minutes of very easy rowing and ends with 5 more. Before a test or intervals, warm up for 10.
Your paces come from the same maths as our pace calculator, which explains each zone and where the numbers come from. Add a new result after your test and every session updates.
How much is enough? Starting out reaches about 100 minutes of rowing a week by week 4. The NHS recommends at least 150 minutes of moderate activity a week; walking and other activity count, and doing less than that still helps. Coming back and Already fit reach 150 minutes or more.
Before you start
Set the damper low
On an air rower such as a Concept2, start with the damper at 3 to 5. A higher number feels heavier, but it isn't a harder workout: it tires your muscles sooner, and the effort comes from how hard you push with your legs (Concept2). On a magnetic rower, start on a low resistance setting.
The stroke in four lines
- Push with your legs first.
- Then swing your body back slightly.
- Then pull the handle to your lower ribs.
- Come back in the opposite order: arms, body, then bend your knees.
Don't pull hard until that order feels natural (Concept2's technique guide). Our guide to how to use a rowing machine goes through it with the common mistakes.
Stay safe. If you haven't exercised for a while or have a medical condition, check with your doctor before you start (NHS). Stop and get help if you feel chest pain, unusual breathlessness or dizziness: heart problems during exercise are often preceded by warning signs like these (American College of Sports Medicine). Build up gradually, as the plan does.
The words in this plan
- Split: how long it would take to row 500 meters at your current speed. It's the big number on the monitor. Lower is faster.
- Stroke rate (spm): strokes per minute. It isn't the same as effort: you can row hard at a low rate by pushing harder with your legs (Concept2).
- Easy, steady, hard: the effort for each session. Easy means you can hold a conversation; steady, shorter sentences; hard, a few words at a time.
- Intervals: harder pieces with rest or easy rowing between.
- Damper: the lever on the side of an air rower's fan cover that changes how heavy each stroke feels.
Anything else you meet on the monitor is in our rowing glossary.
Will this plan help you lose weight?
It will help, but we won't promise a number of pounds. A review by the American College of Sports Medicine found that 150 to 250 minutes of moderate activity a week brings modest weight loss, more than 250 minutes brings more, and either works better alongside a moderate change in diet. What you will see in 30 days is a faster time on day 30 than on your first test. Our guide to rowing for weight loss has more.
After day 30
- Keep going with a workout for every day of the week: the weekly email above sends the next week's sessions at your level.
- Move up a level and do the plan again with your new paces.
- Pick sessions to suit you from our rowing machine workouts, and check your paces any time with the pace calculator.
- Got a Concept2? Its free Couch to Consistency plan is a good next step.
Questions
Which level should I pick?
Starting out is the beginner plan: pick it if you are new to exercise or haven't trained for a while. Coming back is the intermediate plan, for anyone who used to train or is fit from another sport. Already fit is the advanced plan, for people who row or train most weeks. If you are unsure, start a level lower: you can switch at any time and the plan updates.
Can I row every day?
Not on Starting out: the rest days are part of the plan. Concept2's own beginner plan uses four sessions a week, and the NHS suggests spreading activity over four or five days. If you are Already fit, an extra easy row on a rest day is fine.
How long should a beginner row for?
Concept2 suggests starting with rows of 3 to 5 minutes with breaks between, which is how day 1 begins. This plan builds to 30 minutes in one go by day 28. There is more in our guide to how long to row for.
What if I miss a day?
Pick up where you left off and carry on. Don't double up to catch up: the rest days matter more than the missed session.
My rower has no monitor, or a cheap one. Can I still follow it?
Yes. Open "No monitor?" under any session for the same workout by time, stroke rate and how it should feel. If your monitor doesn't show stroke rate, count your strokes for 15 seconds and multiply by four.
Does it work on a water or magnetic rower?
Yes. Your paces come from a test on your own machine, so they hold as long as you test and train on the same one. The damper advice below is for air rowers; on a magnetic rower, start on a low resistance setting.
Will I lose weight?
Rowing burns calories, but exercise on its own usually brings modest weight loss. Research reviewed by the American College of Sports Medicine found it works better alongside a moderate change in diet. More in rowing for weight loss.
Do I need to do strength training as well?
It helps. The NHS and the American College of Sports Medicine recommend strength exercises on at least two days a week. Rowing is mostly cardio, so add a short strength session on two of your rest days.