Indoor Rowing Winter Training Plans

Whether you’re an experienced rower or are just hopping on an indoor rowing machine for the first time, we have a training plan for you. As with all fitness programs, check with your physician before you begin!

Select your race, get training tips

We’ve put together some training tips to help you make the most of the time you spend on the erg. Be sure to read before you get started!


We’ll post new workouts weekly:

RPE – How hard are you working?

You’ll notice “RPE” or “Rate of Perceived Exertion” noted on the left side of each workout. Here’s a chart that will help you determine your own RPE.