Rowing machine training plans

Free, complete plans — every session with intensity, resistance and duration. They come from the same generator as the Roowy app, so what you see is exactly what you’d row.

For home rowers

BeginnerBase

4-week rowing machine plan for beginners

4 weeks · 3× a week · up to 30 min

See the plan

BeginnerBase

20-minute rowing workouts — a 6-week plan

6 weeks · 3× a week · up to 20 min

See the plan

IntermediateEndurance

6-week rowing endurance plan

6 weeks · 4× a week · up to 45 min

See the plan

AdvancedThreshold

8-week rowing threshold plan

8 weeks · 4× a week · up to 50 min

See the plan

For kayakers and canoeists

IntermediateBase

Winter base training for kayakers — 12 weeks on a rowing machine

12 weeks · 3× a week · up to 40 min

See the plan

IntermediateEndurance

Pre-season plan for paddlers — 6 weeks before your first trip

6 weeks · 4× a week · up to 45 min

See the plan

Row this plan with a coach on screen

Roowy builds this plan for you, reminds you on training days and guides every session live.

Start rowing

No password, no app store. Opens in your browser.