Rowing training plans

Around 85% of the muscles in your body are targeted when you row. A rowing machine is therefore ideally suited for regular fitness training. The fact that the intensity of the workout can be regulated via various parameters is particularly practical, which is important when achieving different training goals.

You can turn the following screws to make your sessions more strenuous or more relaxed:   

  • Training duration
  • Beats per minute
  • Resistance level

The most important metric to control your fitness level and measure your progress is your heart rate. Your pulse rate tells you how much your body has to perform to complete your training quota.

In the following, we will give you a plan with which you will get really fit in 6 weeks and achieve your athletic goals. We have developed both a training variant for beginners and a version for advanced users.

Before you start …
Are you motivated to do something for your fitness? Very good! Our rowing machines are sure to help you achieve your goals. The following goals can be tackled very well with training on the rowing machine: 

6 week training plan

In our 6-week plan for beginners and advanced, we made sure that you can achieve all of these goals. The plan includes three training sessions a week, each with a different focus. This also ensures that you do not train too one-sided.

The information about the resistance is only a rough tendency. With the SportPlus rowing machines, you have more than the three levels mentioned (low, medium or high) available anyway, so that you can make more precise adjustments. Try to choose a load level at which you can maintain the beat frequency over the entire period.

Before each workout you should have drunk enough (approx. 1 liter of water) and not have a completely empty stomach. In addition, you always have to listen to your body. If you are not doing 100% well, we recommend that you postpone the session.

By the way : Ideally, you should take a day’s break between the units. Your body needs time to regenerate. Several units in a row are not effective.

The measurement of the pulse plays an important role in the control of the training. For each workout in the plan, the percentage of your maximum heart rate you should reach is indicated. Using the formula “220 minus age in years” you can approximately determine your maximum heart rate.

example: According to this formula, a 30-year-old person has a maximum heart rate of 190. If the plan states that training should be carried out at around 60% of the maximum heart rate, this corresponds to a pulse rate of 114 (= 190 * 0.6). If possible, you should adjust the intensity on the device so that you achieve the intended load.

Now you are ready to start our 6 week training plan and get really fit. If you’re new to it, we recommend that you read the information for beginners. If you already have experience with endurance sports or have already completed the beginners plan, you can switch directly to the advanced variant.

Of course, you can modify the plan so that it suits you perfectly. However, the increase in resistance recommended by us has already proven itself in practice. You will be amazed how your fitness level will increase in just a few weeks!

 

A = beginner
F = advanced
HR = heart rate  

week 1

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 25 min. 
F: 30 min 
A: 18-20 
F: 20-22 
low A: 60-70% 
F: 65-75% 
2A: 15 min. 
F: 20 min 
A: 14-16 
F: 14-16 
highA: max. 80% 
F: max. 80% 
3A: 40 min. 
F: 50 min 
A: 16-18 
F: 18-20 
low A: 60-70% 
F: 60-70% 

Week 2

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 30 min. 
F: 40 min 
A: 18-20 
F: 20-22 
low A: 60-70% 
F: 65-75% 
2A: 15 min. 
F: 20 min 
A: 14-16 
F: 14-16 
highA: max. 80% 
F: max. 80% 
3A: 45 min. 
F: 60 min 
A: 16-18 
F: 18-20 
low A: 60-70% 
F: 60-70% 

Week 3

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 25 min. 
F: 30 min 
A: 20-22 
F: 22-24 
low A: 60-70% 
F: 65-75% 
2A: 15 min. 
F: 20 min 
A: 14-16 
F: 14-16 
highA: max. 80% 
F: max. 80% 
3A: 45 min. 
F: 60 min 
A: 16-18 
F: 18-20 
low A: 60-70% 
F: 60-70% 

Week 4

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 25 min. 
F: 30 min 
A: 20-22 
F: 22-24 
low A: 65-80% 
F: 65-80% 
2A: 15 min. 
F: 20 min 
A: 16-18 
F: 16-18
highA: max. 80% 
F: max. 80% 
3A: 45 
min. F: 60 min 
A: 16-18 
F: 18-20 
low A: 60-70% 
F: 60-70% 

Week 5

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 25 min. 
F: 30 min 
A: 18-20 
F: 20-22 
medium A: 65-80% 
F: 65-80% 
2A: 15 min. 
F: 20 min 
A: 16-20 
F: 16-20 
highA: max. 85% 
F: max. 85% 
3A: 45 
min. F: 60 min 
A: 16-18 
F: 18-20 
low A: 60-70% 
F: 60-70% 

Week 6

#DurationBeats / min resistancePulse (% of max.HR) 
1A: 30 min. 
F: 45 min 
A: 20-22 
F: 22-24 
medium A: 65-80% 
F: 65-80% 
2A: 15 min. 
F: 20 min 
A: 16-20 
F: 16-20 
highA: max. 85% 
F: max. 85% 
3A: 60 min. 
F: 75 min 
A: 18-20
F: 12-22
low A: 60-70% 
F: 60-70% 

Notes on the training plan

This training plan is just one possible idea of ​​how you can train with your rowing machine. You should always add new stimuli to your training. That is why we have varied the duration, the beats per minute and the resistance in this plan from time to time.

You can determine very well whether you are getting fitter via your heart rate. If this remains constant from week to week despite an increase in training volume or intensity, you can see progress. If, however, you see a rapid increase in your heart rate when the load increases, you should approach it in slower steps.

We wish you a lot of fun and success with your rowing training!

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