The Rowing TutorThe Rowing Tutor
Training
Good erg training is simpler than it looks. Most of your sessions should feel steady, a smaller share should be properly hard, and you need enough rest to absorb the work. The plans that fail usually do the opposite, with every session rowed at the same uncomfortable pace.
If you are new, begin with our first month on the erg, then learn to use the monitor properly. If you are chasing a time, the 2k is the benchmark rowers everywhere use, and a sensible test and pacing plan will tell you more than any amount of guesswork.
This section also covers cross-training, strength work, weight loss and rowing around injuries. Our health guides are general information rather than medical advice, so please see your GP or a physio if something hurts. For a complete week-by-week structure, see our training plans.
Best place to start
TrainingYour First Month on the Erg: A 4-Week Beginner PlanA four-week, three-sessions-a-week plan for new indoor rowers: set-up, easy pacing, rest days and how to build from 10 minutes to 25 minutes of rowing.TrainingHow to Do a 2k Erg Test: Setup, Warm-Up and PacingA step-by-step guide to rowing your first 2k test on an indoor rower: safety checks, machine setup, warm-up, pace arithmetic and what to do afterwards.TrainingHeart Rate Zones for Rowing: How to Use Them SensiblyHow to use heart rate zones on the erg: why 220 minus age is only a rough guess, how to use heart rate reserve, and how zones match pace and RPE.
2k, 5k and racing
Training2k Erg Pacing Strategy: How to Split the 2,000 MetresHow to pace a 2k on the erg: even splits, the fast-start trap, worked 500m split examples and a race plan you can use on your next test.Training5 Indoor Rowing Sprints Every Rower Trains ForFive common erg pieces rowers train for and race: the 1 minute, 2k, 5k, 10k and 30 minute test, with a pacing tip for each and links to go deeper.Training5 Intense Indoor Rowing ChallengesFive ambitious indoor rowing challenges, from a marathon row to a million metres, with notes on pacing, preparation and why records are best checked at source.Training5k and 10k Erg Benchmarks: How to Judge Your TimesHow to judge a 5k or 10k erg time: use Concept2 logbook rankings by age, sex and weight, plus rough pacing rules of thumb and worked pace maths.TrainingA Rowing Workout for Strength and SpeedA simple weekly combination of gym strength work and rowing intervals to build power and pace, with notes on loads, rest and progression.TrainingCan Squatting Help You Row Faster?Why the squat is a useful strength exercise for rowers, how it carries over to the drive, with a sample strength block and how to fit it around your rowing.TrainingFlexibility for Rowers: How to Improve Your Power and SpeedWhy flexibility matters in the rowing stroke, which areas to focus on, specific stretches and how to use dynamic and static stretching around your sessions.TrainingHow to Achieve Your Best 5km Row TimeHow to train for and pace a 5km erg row: base work, interval sessions, a worked pace sum, race strategy, breathing and mindset, with links to benchmarks.TrainingHow to Beat Race Nerves in RowingPractical ways to manage nerves before a rowing race: accept the adrenaline, prepare well, use breathing and routines, and stay focused on the next stroke.TrainingHow to Develop Speed for RowingHow speed works in rowing: muscle fibre types, sprint and power training, technique and rate, with sample sessions and common mistakes to build speed safely.TrainingHow to Do a 2k Erg Test: Setup, Warm-Up and PacingA step-by-step guide to rowing your first 2k test on an indoor rower: safety checks, machine setup, warm-up, pace arithmetic and what to do afterwards.TrainingHow to Get Started in Competitive RowingA practical route into competitive rowing in the UK: choosing a discipline, joining a club, learning technique, building fitness, and entering your first races.TrainingHow to Improve Your 2k Erg TimeWhat most improves a 2k erg score: aerobic volume, targeted intervals, strength, pacing, mental preparation and rest, with a worked pace sum and sample sessions.TrainingHow to Row a Marathon: Strategies for SurvivalA practical guide to rowing 42,195 metres on an erg: build the base, set a pace you can hold, plan fuel and breaks, and manage your head.TrainingHow to Row Faster: What Affects Your SpeedWhat really makes you faster on the erg or the water: technique, power, fitness and rate, with guidance for beginners and experienced rowers.TrainingHow to Row Quicker Times in 30 DaysA realistic month-long approach to faster erg times: set a benchmark, fix technique, build strength and aerobic base, and track what happens.TrainingThe Upper Limit Problem: Reaching a New PBWhy you may stall just before a personal best, and practical ways to break through: reframe the goal, train just beyond comfort and race with a plan.TrainingTraining for 5km vs Training for 2kmThe 2k and 5k rely on different mixes of aerobic and anaerobic fitness. See how pacing, training volume and key sessions differ for each.
Fitness and endurance
TrainingAll You Need to Know About Aerobic CapacityWhat aerobic capacity and VO2 max mean for rowers, how aerobic and anaerobic energy systems work together, and how to train both on the erg.TrainingDrag Factor Explained: Setting Your Concept2 ProperlyWhat drag factor is on a Concept2 erg, why the damper number misleads, how to read it on the PM5 and which figure to choose for your size and goals.TrainingEngine Building for Rowing: What It Means and How to Do ItWhat rowers mean by building an engine: aerobic base, steady-state volume, strength, fuelling and recovery, with a sample week and a sensible order to build it.TrainingHeart Rate Zones for Rowing: How to Use Them SensiblyHow to use heart rate zones on the erg: why 220 minus age is only a rough guess, how to use heart rate reserve, and how zones match pace and RPE.TrainingHow Cardio Can Help You Become a Better RowerHow aerobic and anaerobic fitness work in rowing, which cardio suits rowers, with example sessions and how to improve both systems without overtraining.TrainingHow to Lengthen Your Off-Water Rowing SessionsHow to build longer erg and land-training sessions: technique, a gradual sample progression, strength work, recovery, and ways to keep long indoor rows interesting.TrainingHow to Lengthen Your On-Water Rowing SessionsHow to row longer on the water: efficient technique, balance, a gradual sample build, feedback and sensible safety, so extra time builds fitness not injury.TrainingHow to Maximise Gains From Every Rowing WorkoutSix habits that make each rowing session count: warm-up, gradual progression, sound technique, a plan, tracking and a proper cool-down.TrainingIs It Better to Row Fast or Slow?Fast and slow rowing do different jobs. Here is what each trains, how to mix them, and how to decide which one your next session needs.TrainingRowing for Cardio: How to Improve QuicklyHow to use rowing to build cardiovascular fitness: set up properly, use sensible technique and intensity, and set goals that keep you progressing.TrainingRowing Workouts for Summer FitnessThree rowing sessions to build fitness: a HIIT workout, a steady-state row and a cross-training day, plus how to fit them into a week without overdoing it.TrainingRowing: How Much Steady State Is Enough?How much steady-state rowing to include, what pace it should be, and how to balance it with intervals depending on your experience and goals.TrainingThe Best Rowing Workouts for Endurance and StaminaHow endurance training works and three rowing sessions that build it: long steady pieces, longer intervals and a pyramid. Includes the SAID principle.TrainingThe Importance of Static Stretching After a WorkoutWhat static stretching is, why it suits the end of a rowing session better than the start, and a few simple stretches for rowers.TrainingThe Top 3 Cardio Workouts for RowingThree cardio sessions for rowers: short anaerobic sprints, aerobic base building with a six-week plan, and two rowing-specific interval sets, 30/30 and a pyramid.TrainingVO2 Max and RowingWhat VO2 max means, why it matters in rowing, how it is measured, and how training can improve it. Includes how estimates from watches compare to lab tests.TrainingWhy Rowers Do Interval TrainingWhat interval training does for rowing, how work and rest are structured, and a few example sessions to try, from short sprints to longer repeats.
Strength
Training5 Glute Exercises to Help With Your RowingFive glute and leg exercises for rowers: banded squats, skater squats, split squats, lateral lunges and glute bridges, with sets, reps and a simple weekly plan.TrainingBodyweight Exercises to Help You Row BetterBodyweight exercises that build the legs, core, back and shoulders you use on the erg or the water, with sets, reps, three sample workouts and no equipment needed.TrainingGrip Strength for Rowing: How to Improve ItWhy grip matters in rowing, how to avoid over-gripping the handle, and exercises with sets and reps to build forearm and grip endurance.TrainingHow Do Our Muscles Use Power Safely During Rowing?How force travels through the rowing stroke, why sequencing legs, trunk and arms protects you, how muscles control the slowdown, and how strength and endurance fit.TrainingHow to Build a Stronger Core for RowingWhat the core does in the rowing stroke and how to train it, with exercises from planks to Pallof presses, sets and reps, a sample routine and common mistakes.TrainingHow to Build Strength in Your Legs for RowingA leg strength session for rowers using squats, stiff-leg deadlifts, leg press or hack squats and squat jumps, with the training principles, sets and reps behind it.TrainingHow to Row With Resistance BandsHow to use resistance bands for seated rows and rowing-specific strength work when you're away from a rowing machine, with technique and safety tips.TrainingHow to Strengthen Your Lower Back for RowingGeneral guidance on building a stronger lower back for rowing with strength work and technique, sample sets and reps, and when to see a GP or physio about back pain.TrainingIs It Better to Be Leaner or Stronger for Rowing?Why rowing rewards power more than low body weight: how size and strength help on the erg, where lightweight rowing differs, and healthy ways to train.TrainingRowing Muscles: What They Do and How to Train ThemWhich muscles rowing uses at each phase of the stroke, what each group does, and simple exercises to strengthen legs, back, core and arms.TrainingRowing to Build Strong ArmsRowing works your arms, but the legs lead the stroke. Here is what rowing does for your arms, how to get more from it, and what to add for extra strength.TrainingRowing with Weak Arms: Building Upper Body StrengthWeak arms are less of a problem in rowing than you might think. Learn what the arms actually do in the stroke and how to build upper-body strength steadily.TrainingRowing with Weak Hips: Technique and ExercisesWeak or tight hips can limit your rowing posture and power. Learn the signs, technique points and general exercises that help, and when to see a professional.TrainingRowing with Weak Legs: Building PowerThe legs drive the rowing stroke, so weak legs hold you back. Learn how to row with them, how to build leg strength, and how to progress without overdoing it.TrainingStrength Training for RowingHow to use gym work to row faster: the lifts that matter, how often to train, how to fit lifting around rowing, and how to progress safely.
Weight loss
TrainingRowing for Weight Loss: What the Erg Can and Cannot DoA realistic guide to using an indoor rower in a healthy weight-loss plan: building a routine, why the calorie counter is an estimate, and where to get NHS advice.TrainingRowing to Lose Belly FatRowing can support fat loss as part of a wider routine, but you can't target belly fat. Here is what to expect, a sensible weekly structure and common mistakes.TrainingRowing vs Running for Weight LossA fair comparison of rowing and running for weight loss: impact on joints, muscles used, how to start each, and why the best one is the one you will keep doing.TrainingRowing vs Spinning for Weight LossHow rowing and spinning compare for weight loss: muscles used, impact on joints, class versus solo training, and why consistency matters more than the choice.TrainingWhy Am I Gaining Weight When I Start Rowing?Possible reasons the scale goes up when you start rowing: muscle, water retention, appetite and more. General information, not medical advice.
Injury, health and recovery
TrainingA Rowing Warm-UpA simple, effective warm-up for rowers: dynamic stretches before you row, static stretches afterwards, and how to ramp up pace before a hard session.TrainingAdaptive Rowing: How to Make Rowing AccessibleAn introduction to adaptive and para rowing: who can take part, how boats and ergs can be adapted, para classifications, and how to find a club to start.TrainingCan Rowing Cause Hip Pain?Why some rowers get hip pain, which technique and mobility issues can contribute, how to reduce the load on your hips and when to see a GP or physio.TrainingCan You Row While Pregnant?General information on rowing during pregnancy: why to speak to your midwife or GP first, common considerations on the erg and water, and when to stop.TrainingCan You Row With Sciatica?General information on rowing if you have sciatica: why to see a GP or physio first, what some people find uncomfortable, how to approach a return, and when to stop.TrainingDOMS: Why Muscles Feel Sore After RowingDelayed onset muscle soreness explained: why it appears a day or two after a hard row, how long it usually lasts and what may help.TrainingHow Rowing Can Improve Your Mood and Well-BeingHow regular rowing may support mood, stress and sleep, the social side of clubs, and practical ways to get the most from your sessions. General information only.TrainingHow to Return to Rowing After Time Off From InjuryGeneral guidance on easing back into rowing after an injury layoff: get medical clearance, start short and easy, and build up slowly. Not medical advice.TrainingHow to Warm Up Your Hands for RowingA short hand and wrist warm-up for rowers, plus practical tips on grip, blisters and calluses so your hands don't limit your sessions.TrainingRowing for Seniors: How to Do It SafelyGeneral guidance for older adults considering rowing: the potential benefits, choosing equipment, setting up safely and when to speak to your GP first.TrainingRowing Scholarships: How Do They Work?How rowing scholarships work, mainly in the United States: who is eligible, how coaches recruit, the role of academics, and what to know if you're in the UK.TrainingRowing to Recover After a Tough Workout: Can It Help With DOMS?What delayed onset muscle soreness is, how easy rowing might help you feel better after hard training, a gentle recovery session, and other sensible recovery habits.TrainingRowing With a Bad Neck: General Tips for Safer SessionsGeneral information on neck pain and rowing: common technique and set-up causes, warm-up ideas, and why you should see a GP or physio before training.TrainingRowing With a Broken ToeGeneral information on training with a broken toe: why to get it assessed first, how the footplate loads your feet, and cross-training ideas. Follow medical advice.TrainingRowing With a Torn Meniscus: Can You Do It Safely?General information on rowing and meniscus tears: why the knee is loaded at the catch, why you must see a GP or physio first, and alternatives to ask about.TrainingRowing With Bad Ankles: General Tips for Safer SessionsGeneral information on rowing with ankle problems: how the ankle works in the stroke, set-up changes to discuss with a physio, and gentle cross-training.TrainingRowing with Bad Grip: How to Cope and ImproveA weak or tiring grip can limit your rowing. Learn why it happens, how to hold the handle efficiently, and how to build grip strength gradually.TrainingRowing with Bad Knees: General GuidanceGeneral information on rowing when your knees are sore or sensitive: technique points, sensible adjustments, and why to see a GP or physio before you start.TrainingRowing with Bad Shoulders: General GuidanceGeneral information on rowing with shoulder problems: where the shoulders work in the stroke, technique points to check, and why to see a GP or physio first.TrainingRowing With Lower Back PainGeneral information on rowing with lower back pain: common causes in the stroke, technique points, and why you should see a GP or physio before you row.TrainingRowing With Plantar Fasciitis: General GuidanceGeneral information on rowing with plantar fasciitis: why foot position matters, adjustments to discuss with a physio, and when to stop. Not medical advice.TrainingRowing With Tennis Elbow: What to KnowGeneral information on rowing with tennis elbow: how grip and wrist position load the forearm, what to check, and why to see a GP or physio first.TrainingThe Benefits of Stretching Before and After RowingHow to use stretching around rowing: dynamic moves to warm up, longer holds afterwards, eight stretches for rowers, and what stretching can and cannot do.TrainingThe Most Common Rowing Injuries and What to Watch ForFive injuries rowers commonly report, from wrist tendon irritation to lower back pain and rib stress fractures. General information; see a GP or physio for any pain.
Cross-training and comparisons
TrainingCan Rowing Movements With Weights Help Your Rowing?How weighted rowing movements such as bent-over rows, cable rows and seated rows build the pulling strength that supports your stroke, and what they can't do.TrainingClimbing for Rowers: How to Use Climbing in Your TrainingHow indoor climbing complements rowing: pulling strength, grip, core and mobility, plus a basic safety checklist and simple sessions for beginners.TrainingCross-Training: The Benefits for RowersHow cross-training with swimming, running, cycling, climbing and walking can support your rowing, how often to do it, and how to avoid overdoing it.TrainingHow Canoeing Can Benefit Your Rowing TrainingHow canoeing and paddling can support rowing training: shared fitness, balance and water awareness, where the two sports differ, and how to fit it into your week.TrainingHow Running Can Benefit Rowing TrainingHow running complements rowing: aerobic base, leg conditioning and convenience, plus its drawbacks, an eight-week build, a sample week and tips for balancing both.TrainingHow Swimming Can Help You Become a Better RowerHow swimming supports rowing with low-impact aerobic work, breathing control and shoulder mobility, with example swimming sessions and tips for combining both.TrainingRowing vs CanoeingHow rowing and canoeing differ in equipment, technique, muscles used and conditions, and how to pick between them for fitness or competition.TrainingRowing vs Running: Which Is Best for You?Compare rowing and running on joint impact, muscles used, fitness benefits, cost and convenience, so you can choose or combine them.TrainingRowing vs Skipping: Cardio Benefits and Workout EfficiencyHow rowing and skipping compare for cardio, muscles used, intensity, joint impact and practicality, and how to combine them in a routine.TrainingRowing vs StairmasterRowing machine or stair climber? How they compare for muscles worked, cardio, joints and equipment, with a sample week that combines both.TrainingThe Best Alternatives to RowingOther exercises that give rowers a cardio and strength boost when the water or erg isn't available: air bike, SkiErg, cycling, running, kettlebells and pull-ups.TrainingWalking for Rowing TrainingWhy long walks are a useful, low-stress addition to rowing training: easy aerobic work, active recovery and a way to add volume without extra strain.
More training advice
Training10 Reasons Rowing Is Such a Good SportTen reasons to try rowing, from full-body fitness and low impact to community, mental focus and options for every age and ability.TrainingApps for Indoor Rowing SessionsWhich apps help indoor rowers: ErgData for tracking, a metronome for rate, a heart rate app and music for motivation. Features change, so check each one.TrainingCan I Use the Maffetone Method to Help My Rowing?What the Maffetone Method and MAF 180 heart rate formula are, how to apply them to rowing with worked examples, and where low-heart-rate training fits.TrainingCan Weightlifting Make You a Better Rower?Yes, if it supports your rowing. See which lifts help, how heavy to go, how it fits around erg sessions and the mistakes to avoid.TrainingDo You Have to Be Tall to Row? Height in RowingHeight helps in rowing through longer levers, but it isn't required. See the pros and cons of height, where shorter rowers excel and what to focus on.TrainingEco-Conscious Practices in Your Rowing RoutinePractical ways to cut the environmental impact of your rowing: kit, cleaning, food and drink, waste, travel, and looking after the water and wildlife where you row.TrainingHow Quickly Will I See Results From Rowing?What affects how fast rowing changes your fitness, strength and body, realistic expectations, how to track progress and common mistakes, without promising numbers.TrainingHow Rowing Can Make You a Better All-Round AthleteWhat rowing teaches beyond fitness: pacing, patience, mental toughness and consistent practice, and how to carry those habits into other sports.TrainingHow to Choose a Rowing Seat CushionWhether you need a seat cushion for rowing, what to look for in thickness, material and fit, how to measure, and how to care for one on an erg or in a boat.TrainingHow to Choose the Best Rowing LocationWhat to weigh when choosing where to row: your experience, type of water, distance, equipment, training cycle and local clubs, with a checklist of questions to ask.TrainingHow to Get in Great Shape Through RowingA practical outline for building fitness with rowing: technique first, then steady state, intervals, strength work, and sensible recovery, with a sample week.TrainingHow to Maintain Motivation During a Long RowPractical ways to stay engaged through a long row: small goals, a partner, fuelling, form focus and entering a race, plus what to do when you're flagging.TrainingMarginal Gains for Rowing: The Simple Idea Behind ItWhat marginal gains means, where the idea came from, and how to apply small improvements to technique, recovery and equipment without chasing gimmicks.TrainingRowers Block: How to Beat ItA practical look at rowers block, the stale, unmotivated patch every rower hits, with common causes and simple ways to get moving again.TrainingRowing Across the Atlantic: What It TakesWhat's involved in rowing an ocean: choosing a boat, training, funding, weather and navigation, and living at sea for weeks. An overview, not a how-to.TrainingRowing for Beginners: What You Need to KnowA starting guide to rowing: the equipment, the basic stroke, the key terms and the mental benefits, with links to next steps for the erg or the water.TrainingRowing New Year Resolutions: Setting Goals That LastHow to set a rowing resolution you will keep: specific goals, a simple plan, measuring progress, building habits and allowing for rest.TrainingRowing to HawaiiAn overview of ocean rowing from California to Hawaii: the route, the boats, the preparation and the challenges crews face in the Pacific.TrainingThe Downsides of RowingAn honest look at the drawbacks of rowing: technique demands, injury risk, early starts, cost and weather, plus how to manage each so you can stick with it.TrainingThe Top Rowing FAQQuick answers to common rowing questions on technique, machines, training, injuries and getting started, with links to fuller guides.TrainingTips for Rowing in the WindHow wind affects on-water rowing and what to do about it: headwinds, tailwinds, crosswinds, boat set-up and when it is safer to stay ashore.TrainingVisors, Hats and Headbands: Protecting Yourself From the Sun While RowingHow to choose a rowing hat, visor or cap, what to look for in fit and fabric, and the other sun protection habits that matter on the water.TrainingWhat Rowing Does to Your BodyWhich muscles rowing uses, how it affects your heart and lungs, what to expect in the first weeks and what rowing can and cannot do.TrainingWhat Skills Do You Need for Rowing?The physical and mental skills that help in rowing, from rhythm and balance to patience and teamwork, and how you can develop each of them.TrainingWhen Are You an Elite Rower?There is no single definition of an elite rower. See how levels are usually judged, from erg scores to selection and results, and what it takes to move up.TrainingWhy Rowing Is a Great Low-Impact SportRowing is gentle on joints because your feet never pound the ground, yet it still works your whole body. See the benefits, the limits and how to start safely.TrainingWill Rowing Get Me Ripped?Rowing can build muscle tone and lower body fat alongside diet and strength training, but visible definition depends on your starting point and food intake.TrainingWill Rowing Give Me Abs?Rowing trains your core hard, but whether abs show depends mainly on body fat. Learn what rowing does for your midsection and how to support it.TrainingWill Rowing Make Me Bulky?For most people rowing builds fitness and lean, functional muscle rather than bulk. Learn what affects muscle size and when rowing can add size.TrainingWill Rowing Tone My Arms?Rowing works your arms as part of a full-body stroke. Learn how much it tones them, what else helps and why you can't spot-reduce arm fat.TrainingYour First Month on the Erg: A 4-Week Beginner PlanA four-week, three-sessions-a-week plan for new indoor rowers: set-up, easy pacing, rest days and how to build from 10 minutes to 25 minutes of rowing.
Frequently asked questions
How often should I row each week?
Three sessions a week is a sound start for most people, with a rest day between them. Add more only once those feel manageable, and keep most of your rowing at an easy, conversational effort.
What is a 2k erg test?
It is a maximal 2,000 metre effort on a rowing machine, and the standard benchmark in rowing. It is very hard, so check with your GP first if you have any doubts about your health.
Should every session be hard?
No. Easy sessions build your aerobic base and let you recover, which is what makes the hard sessions useful. If every row feels like a test, you will usually get tired rather than faster.
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