Sessions in order, for a purpose
Plans
Sessions grouped for a purpose. New to rowing to a rate? Follow the 4-Week Rowing Plan in order, or read Start here first.
No videos are out yet. The first one goes out on Mon, 16 Nov 2026 at 06:00 UK time, on YouTube. Get new sessions by email
The first video is out. More go out at 06:00 UK time on the dates shown. Watch it on YouTube
- Week by week · for beginners4-Week Rowing PlanTen minutes at 20 strokes a minute, building to thirty minutes at 22.
- Pick anyBeginner Rowing: Learn Your RhythmShort, easy-rate sessions to find a stroke rhythm you can hold.
- Pick anySteady State RowingLonger rows at 18 to 22 strokes a minute. Settle in and keep going.
- Pick anyRowing IntervalsWork blocks with rests built in. The restart is always counted in.
Coming once their sessions are made: Rate Ladders and Pyramids, Quick Warm-Ups.