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The Rowing Tutor

Free rowing resources

Tools, printable PDFs and plans to make your erg sessions count. All free, and only the 8-week plan needs an email address.

Free toolRowing pace calculatorEnter your 2k time to get your splits, watts and a pace for every training zone.

Free 8-Week 2k Erg Plan

A week-by-week PDF plan to take seconds off your 2k, sent straight to your inbox.

We’ll email you the plan and occasional training tips. Unsubscribe any time. See our privacy policy.

Printable PDFs

PDF downloadErg set-up checklistFoot stretcher, drag factor and monitor, ready to print and keep by the machine.DownloadPDF download2k pace chartSplits and watts for every 2k time from 6:00 to 10:00.DownloadPDF downloadErg training logA 12-week log for your sessions and test results.DownloadPDF download20-minute erg workouts12 workouts of 20 minutes or less, with warm-up and cool-down included.DownloadPDF downloadBack to rowing: 4-week planThree sessions a week to ease back in after a month or more off.Download

Free guides to start with

Your first month on the ergA four-week beginner plan. Weeks 3 and 4 unlock with your email.How to do a 2k erg testSet-up, warm-up and pacing for your first test.Best rowing machine in the UKOur picks at every budget, with October 2026 prices.

Want a full programme? See our training plans.