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Week by week

4-Week Rowing Plan

Ten minutes at 20 strokes a minute, building to thirty minutes at 22.

Three rows a week, in order. Each week adds a little time or a little rate. Rest days in between are yours to place. [PLACEHOLDER] Confirm the week-by-week split before this plan is published.

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

  1. Week 1

    Ten minutes at 20. The same session three times, so the rhythm settles.

    1. Row along · 10 minRowErg · 200 strokesWeek 1, row 1Out 16 NovOut now
    2. Row along · 10 minRowErg · 200 strokesWeek 1, row 2Out 16 NovOut now
    3. Row along · 10 minRowErg · 200 strokesWeek 1, row 3Out 16 NovOut now

  2. Week 2

    Fifteen minutes at 20.

    1. Row along · 15 minRowErg · 300 strokesWeek 2, row 1Out 20 Nov
    2. Row along · 15 minRowErg · 300 strokesWeek 2, row 2Out 20 Nov
    3. Row along · 15 minRowErg · 300 strokesWeek 2, row 3Out 20 Nov

  3. Week 3

    Twenty minutes, nudging up to 22 on the last row.

    1. Row along · 20 minRowErg · 400 strokesWeek 3, row 1Out 25 Nov
    2. Row along · 20 minRowErg · 400 strokesWeek 3, row 2Out 25 Nov
    3. Row along · 20 minRowErg · 440 strokesWeek 3, row 3Out 27 Nov

  4. Week 4

    Up to thirty minutes at 22.

    1. Row along · 20 minRowErg · 440 strokesWeek 4, row 1Out 27 Nov
    2. Row along · 30 minRowErg · 600 strokesWeek 4, row 2Out 30 Nov
    3. Row along · 30 minRowErg · 660 strokesWeek 4, row 3Out 2 Dec

Each row shows when it goes out on YouTube. Get new sessions by email.

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