4 Indoor Rowing Training Plans for Beginners to Crush Your First Races
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Are you getting started with indoor rowing and want to learn how to go faster now that you have got the technique down? Just start training with the EXR app for free and follow these 4 workout plans to go from indoor rowing zero to hero in 7 months. You'll start with light training to build endurance and strength, and finish as a record-breaking sprinter ready to dominate the 500m and 2k indoor rowing races!
1. Rowing Initiation: Begin with basics
Goal: Get a feel for indoor rowing.
Workout time per week: 1 hour
Duration: 4 weeks
Pro tip: Make sure to check on your indoor rowing technique regularly by using tricks like rowing without footstraps or filming yourself to review your posture and prevent hardwiring a bad indoor rowing form.
2. Rowing 101: Kickstart your rowing adventure
Goal: Get used to rowing longer and more demanding sessions.
Workout time per week: 2-3 hours
Duration: 9 weeks
Pro tip: Now that you go for more intense sessions, stretching before and after your workouts is more crucial than ever. A few minutes of stretching prepares your muscles for exercise, boosts your flexibility and helps with recovery.
3. 2k Breakthrough: Upgrade your race pace
Goal: Improve your 2k time by learning how to pace yourself.
Workout time per week: 3-5 hours
Duration: 9 weeks
Pro tip: Don’t forget to hydrate sufficiently to stay in shape. There is no penalty in stopping for a quick drink break during a workout since the EXR timer stops whenever you do.
4. Rocket Sprinter: Maximize your speed
Goal: Beat your 500m record with max effort and controlled execution.
Workout time per week: 2-3 hours
Duration: 6 weeks
Pro tip: Fueling up before a high-intensity workout is crucial to reaching peak performance. A banana may already do the trick. On this note, Dr. Charlie Simpson advises against foods rich in fat and fiber since they may trigger acid reflux.
To start following an indoor rowing training plan, open EXR’s Training Mode and select the Training Plans tab. Choose a plan to find out about details like its duration and the number of indoor rowing workouts per week. You can also click on each individual workout to open a list overview. After completing a workout, it will automatically be checked off as completed.
Start your first training with EXR now!
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