The Rowing Tutor12-Week Beginner to Fit
From your first session on the erg to 30 minutes continuous and your first benchmarks.
12 weeks · Beginner · PDF download
Who it’s for
12-Week Beginner to Fit is for people who have never rowed, or have only tried it a few times, and have an indoor rower at home. It suits you if you want a clear plan and don’t know where to start. It’s also a good choice if you’re fit from another sport but new to rowing.
Who it isn’t for
If you can already row for 30 minutes without stopping, this will be too easy. Look at the 2k Erg Programme or the 5k/10k Endurance Plans instead. It isn’t a substitute for medical advice either, so see your GP or a physio first if you have a health condition.
How it’s structured
- Weeks 1 to 4: short pieces with plenty of rest, starting at 3x4 minutes. You row by rate and effort, then do a 10-minute check to set your paces.
- Weeks 5 to 8: longer pieces, your first short firmer efforts, a second check, and 20 minutes without stopping.
- Weeks 9 and 10: a fourth session each week, then 25 and 30 minutes of continuous rowing.
- Weeks 11 and 12: easier weeks, with a 5k benchmark and then your first 2k.
Weeks 4, 8 and 11 are lighter on purpose. Each week also has one technique focus, moving from the basic sequence through the catch, leg drive, body swing and finish to pacing and rate control.
What a typical week looks like
A week in the middle of the plan has three sessions, usually on Monday, Wednesday and Saturday. For example, Monday is easy pieces, Wednesday is a mix of steady rowing and short firmer efforts, and Saturday is your longest row of the week. Every session gives you a target rate and effort, with pace added from Week 5.
What’s included
- 12 weeks of sessions, each week set out day by day
- A technique focus for every week
- Machine set-up and drag factor guidance for beginners
- Two 10-minute checks to set and update your paces
- Simple training zones defined by pace, rate and RPE
- Build-up to 30 minutes of continuous rowing
- First 5k and 2k benchmarks with pacing notes
- Warm-up, missed-session and illness guidance
Frequently asked questions
Do I need a Concept2?
No. The plan refers to the Concept2 PM5 for drag factor, but any rower with a pace and rate display will work. The first four weeks use rate and effort rather than pace.
Do I get lifetime access?
Yes. It's a PDF download, so it's yours to keep and use as often as you like.
What's the refund policy?
If it isn't right for you, email us within 14 days of buying and we'll refund you. Refunds are handled through Lemon Squeezy, our payment provider.
I'm not very fit. Can I still do this?
It starts with 3x4 minutes at an easy effort with two minutes' rest, and you can repeat any week. If you have a health condition or are new to exercise, see your GP or a physio before you start.
How long are the sessions?
Most take 30 to 60 minutes with warm-up, rests and cool-down. You row three times a week, and four times in Weeks 9 and 10.
What if I can't row 30 minutes by Week 10?
Repeat the week and try again. The plan has no deadline, and we can't promise a set outcome by a set date.
Refund policy
If a plan isn’t right for you, email us within 14 days of buying and we’ll refund you in full. Lemon Squeezy, our payment provider, handles the payment and the refund. See our contact page.
£29
Available soonWe’ll occasionally email customers about related plans. Unsubscribe any time.