Learn the gear. Build the engine.

If you would like to purchase this program in ErgZone, click HERE.

The STARTER Series — RowErg brings structure to your rowing while helping you understand what the monitor is telling you. Learn to connect stroke rate, pressure and pace, then put that understanding to work across a balanced weekly progression.

Across eight weeks, three weekly sessions develop different parts of your conditioning.

Aerobic — continuous, conversational rowing progresses from 3,000 m to 8,000 m.

Tempo + rate — rate ladders develop rhythm and pace control, progressing from 18–22 to 22–26 strokes per minute.

Hard intervals — distance repetitions gradually extend from 150 m to 750 m, with clear recovery between efforts.

Each tempo ladder moves through three prescribed stroke rates. Aim to improve the /500 m split by 2–3 seconds as rate rises by 2 strokes per minute, while preserving stroke length and connection. Early one-minute steps let you practise counting strokes and compare your count with the monitor.

Simple RPE guidance explains how easy, tempo and harder efforts should feel, so you can start without an existing race time. Heart rate is an optional cross-check during aerobic work. Coaching notes help you keep the easier sessions controlled and the harder work repeatable.

An optional ninth week prepares you for a 2,000 m test. An easy distance-rehearsal session and shorter pace repetitions help you become familiar with the test distance and intended pace before putting the progression together in one continuous effort. The result gives you a current reference for future training.

Inside the 18-page PDF

- Eight weeks of training, with three sessions each week

- Three additional sessions in an optional test week

- Aerobic, tempo and distance-interval progressions

- Clear stroke-rate targets and recovery prescriptions

- Setup, warm-up and cool-down guidance

- Simple RPE and optional heart-rate guidance

- A linked week map for quick navigation

- Coaching notes, test preparation and guidance on recording results

Who it suits

Athletes starting structured rowing, returning after time away, or looking for a clear foundation before weekly programming or a focused distance plan. Repeat a week when more practice or recovery is needed. Leave at least one easier day between sessions and keep the conversational efforts easy.

What you need

A Concept2 RowErg with a working performance monitor. The guide includes a technical warm-up and links to technique resources.

Format

This purchase is the digital PDF edition. Coaching instructions are included in the guide, and Academy membership is optional. An ErgZone edition is also available as a separate purchase for athletes who prefer to follow the sessions in the app.