Program Overview
This is a general aerobic fitness rowing program for WaterRower users who have just started rowing.
Begin with 3 to 4 exercises (can be 2 or 3 rowing and 1 or 2 other types of exercise) sessions a week, of between 10-20 minutes per session.
All sessions should be of light intensity – aim to keep your heart within 60-70% of your maximum heart rate (M.H.R.) when exercising.
Rowing sessions should be technique orientated. Please see technique guide information on technqiue.
Log your time, distance and how you feel after each of your rowing sessions.
1 or 2 session can be a 20-30’ brisk walk, light cycle, swim, tennis or other activity.
Focus on stretching for these first 2 weeks as your body may have a few aches and pains. Stretch for at least 10 minutes after each exercise session and hold each stretch for at least 20 seconds.
Maintain 3 to 4 sessions a week (3 on the WaterRower and one other).
In the 4th week increase the duration of one of your sessions on the WaterRower to 25 minutes keeping it light intensity, heart rate at 60-70% of M.H.R.
Maintain regular stretching routine after each row, can also include a few abdominal exercises after your rowing sessions.
Can add in another exercise (rowing or another activity) session into your week, that is a total of 3-5 sessions a week.
On the WaterRower increase 2 of your sessions to at least 25 minutes steady state, heart rate 60-70% of M.H.R
Keep stretching after every workout.
You can include other strength exercises as well as abdominal exercises after each session, for example do a mini circuit of 3 x 10 to 20 of each ab crunches, push ups, lunges & dips.
Row for a minimum of 5 minutes and a maximum of 20 minutes when starting out.
Keep a log of what you do each week, it will help with monitoring progress and motivation.
Include other forms of exercises such as walking, jogging, tennis, swimming, weight training etc. into your week.
Always begin your workouts easily and steadily to warm your body up – you may find that you have a few aches and pains after the first few workouts – keep it gentle till your body is used to the new workout regime.
Concentrate on technique at all times, especially on having a long stroke length (full reach of the arms and full compression of the legs), strong posture and a good ratio and rhythm.
Rowing Sessions Used
There are 4 main rowing workouts: Steady State, Interval, Pyramid, and Platform Training.
Steady State
This is continuous rowing with a consistent stroke rate and intensity over a set period of time. The duration of the workout can vary between 10-25 minutes, depending on how many weeks you have been rowing for. Stroke rates are usually between 18-24spm. Intensity 55-70% of your maximum heart rate.
Speed (shown on your monitor in m/s, mph, /500m, watts, cal/hr) – this number dependant on
your fitness & rowing technique, the most important thing when rowing steady state is to hold your
stroke rate & speed consistent.
Distance
This is steady state rowing for a certain distance, usually it is a little higher in stroke rate & intensity than a timed steady state piece. Set your monitor to a distance workout so you can count down a set distance for your session. Set a distance of 1000 meters up to 4000 meters (0.5 mile up to 2.5 miles). Time range is anywhere between 5 minutes up to 25 minutes. Stroke rates are usually around 22-24 strokes per minute (spm). Intensity 65-70% of your maximum heart rate.
Castles
This session breaks up a long steady state row into sets of different stroke ratings. After a warm up of 5-10 minutes, increase your stroke rate by 2spm for 1 up to 2 minutes, then slow down your stroke rate for 1 or 2 minutes and repeat until your sessions is up. That is until 10 minutes up to 20 minutes is complete. Then cool down for 3 up to 5 minutes. The changes in stroke rate and intensity are small (this is not an interval session). Do not think of it being harder work, just a little looser and quicker.
Stroke rates can vary between 18-26spm. Intensity should be between 55-75% of your maximum heart rate. Alternatively you can choose to use distance when changing the stroke rate; e.g, every 200 meters change your stroke rate by 2spm.
Training Schedule
You can find sample workouts in our Workouts section of the website. Make sure to follow the overview for each week and most importantly, listen to your body!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk | STEADYSTATE 10-20 mins & stretch | CASTLES 8-12 mins & stretch | DAY OFF | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk |
| Week 2 | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk | DISTANCE ROW 2000-3000 meters & stretch | CASTLES 8-12 mins & stretch | DAY OFF | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk |
| Week 3 | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk | STEADYSTATE 10-20 mins & stretch | CASTLES 8-12 mins & stretch | DAY OFF | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk |
| Week 4 | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk | DISTANCE ROW 2000-3000 meters & stretch | CASTLES 8-12 mins & stretch | DAY OFF | STEADYSTATE 10-20 mins & stretch | DAY OFF or other exercise – long walk |
| Week 5 | STEADYSTATE 10-25 mins & stretch | DAY OFF or other exercise – long walk | DAY OFF or light 20 minute steady state row | CASTLES 8-12 mins & stretch | DAY OFF | STEADYSTATE 10-25 mins & stretch | DAY OFF or other exercise – long walk |
| Week 6 | STEADYSTATE 10-25 mins & stretch | DAY OFF or other exercise – long walk | DISTANCE ROW 2000-4000 meters & stretch | CASTLES 12-16 mins & stretch | DAY OFF | STEADYSTATE 10-25 mins & stretch | DAY OFF or other exercise – long walk |