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 SpeedHow flexibility helps rowers improve power and speed: a 2-minute catch test, 5 minutes of dynamic moves, a 5-minute static routine and a simple weekly plan.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 SessionsTo lengthen on-water rowing sessions, add 5 to 10 easy minutes a week, follow a 6-week build, spot when form fades and plan the route home in cold or wind.TrainingHow to Maximise Gains From Every Rowing WorkoutTo maximise gains from every rowing workout, set one purpose, warm up for 5 to 10 minutes, change one thing a week and log your split, rate and effort.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 WorkoutWhy static stretching after a workout matters for rowers: hold 20 to 30 seconds to keep your catch range, with 3-minute and 10-minute routines and limits.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 exercises to help your rowing: banded squats, skater squats, split squats, lateral lunges and bridges, with sets, reps and a 6-week 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 ItHow to improve grip strength for rowing: relax your hold first, then train 2 sessions a week with dead hangs, carries and pinches, using an 8-week plan.TrainingHow Do Our Muscles Use Power Safely During Rowing?How muscles use power safely when rowing: the legs, trunk and arms share of each stroke, the cube law behind your split, and how to build control first.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 RowingStrengthen your lower back for rowing with 2 or 3 short sessions a week: bird dogs, bridges and light hinges, a 12-week progression and the warning signs.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 to lose belly fat only works as whole-body fat loss. How to track your waist, a 155-minute weekly plan, food habits and the mistakes to avoid.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 LossRowing and spinning burn similar energy, so choose the one you'll repeat. Compare calorie estimates, muscles, cost and a four-day week that uses both.TrainingWhy Am I Gaining Weight When I Start Rowing?Gaining weight when you start rowing is usually water, glycogen or extra food, not fat. See what each cause looks like, a 4-week check and when to see a GP.
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 AccessibleAdaptive rowing explained: how clubs make rowing accessible with fixed seats and pontoons, the PR1 to PR3 classes, and six questions to ask a club.TrainingCan Rowing Cause Hip Pain?Yes, rowing can cause hip pain, usually through repeated deep bending, tightness, set-up or doing too much too soon. Set-up fixes, alternatives and red flags.TrainingCan You Row While Pregnant?Can you row while pregnant? Often yes on an erg, if your midwife agrees. What NHS advice means for rowing, when to stop, and returning after the birth.TrainingCan You Row with Bad Knees?You can often row with bad knees once checked: shorter slide, lower drag, 10-minute sessions. A first-week plan, knee rep sums and the warning signs.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.TrainingHow Rowing Can Improve Your Mood and Well-BeingHow rowing can improve mood and well-being: what the NHS says about exercise, which session to pick for how you feel, a starter week and when to get help.TrainingHow to Return to Rowing After Time Off From InjuryHow to return to rowing after injury: get cleared, start with 10 easy minutes, add one variable at a time and use a 5-week build with weekly totals.TrainingHow to Warm Up Your Hands for RowingWarm up your hands for rowing in 3 minutes: a 6-move wrist and finger routine, a cold-day version and practical steps for grip, blisters and calluses.TrainingRowing After a Tough Workout: Can It Help With DOMS?Can easy rowing after a tough workout help with DOMS? It may ease soreness for a while. A 25-minute recovery row, what evidence says, and when to rest.TrainingRowing for Seniors: How to Do It SafelySeniors can do rowing safely by starting with 5 to 8 easy minutes. Covers GP checks, seat height, a four-week build, warning signs and NHS activity targets.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 With a Bad Neck: Is It Safe?Rowing with a bad neck can be safe once it's assessed and your head and monitor are set up well. See the checks, a low-load session and warning signs.TrainingRowing With a Broken ToeRowing with a broken toe is usually a no for about 6 weeks. See NHS healing times, how the footplate loads your toes, what to do instead and how to come back.TrainingRowing With a Torn Meniscus: Can You Do It Safely?Rowing with a torn meniscus can be safe for some, but only with clinical clearance. See how the catch loads the knee, a short-slide start and warning signs.TrainingRowing With Bad Ankles: Is It Safe?Rowing with bad ankles is often safe once they're assessed, as there's no landing. See how the catch bends the ankle, set-up changes and a gentle first session.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 Shoulders: Is It Safe?Rowing with bad shoulders is often possible once assessed, with a low handle path and easier sessions. See the faults to fix, a starting plan and warning signs.TrainingRowing With Lower Back PainRowing with lower back pain: get checked first, then fix the catch, drive and finish, keep early sessions to 10 to 15 minutes and know the warning signs.TrainingRowing With Plantar Fasciitis: How to Do It SafelyTo row safely with plantar fasciitis, get it assessed, push smoothly through the whole foot and keep sessions short. See set-up, a starter row and warnings.TrainingRowing With Tennis Elbow: What to KnowRowing with tennis elbow: relax your grip, keep wrists flat, drop the drag and restart at 8 to 10 minutes. NHS timescales and when to see a GP or physio.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 ForThe most common rowing injuries are in the lower back, ribs, shoulder, wrist and knee. How each is loaded, the warning signs and set-up changes to discuss.TrainingWhy Do You Get DOMS After Rowing?You get DOMS after rowing when muscles do new, hard or lengthening work. See when it peaks, which muscles get sore, what may ease it and how to spot an injury.
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 TrainingUse climbing once or twice a week in rowing training for grip, pulling strength and variety. See where it fits, a first session plan and when to back off.TrainingCross-Training: The Benefits for RowersThe benefits of cross-training for rowers: more aerobic work, less repetition and a backup when you can't row. Sessions, a sample week and overload signs.TrainingHow Canoeing Can Benefit Your Rowing TrainingHow canoeing can benefit rowing training: trunk endurance, balance and water sense, what it won't improve, plus a 60-minute session and a sample training 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 can help you become a better rower: low-impact aerobic work, paced breathing and shoulder range, with a 700m session and a sample week.TrainingRowing vs CanoeingRowing vs canoeing: rowing suits crews, racing and leg-driven fitness, canoeing suits exploring varied water. Compare boats, muscles and Olympic events.TrainingRowing vs Running: Which Is Best for You?Rowing vs running: rowing is best if you want low impact and upper-body work, running if you want cheap and simple. See effort figures, costs and a mixed week.TrainingRowing vs Skipping: Cardio Benefits and Workout EfficiencyRowing vs skipping: skipping gives more cardio per minute, rowing lets you go longer with no landing. Compare MET figures, jump counts, costs and a sample week.TrainingRowing vs Stairmaster: Which Should You Use?Rowing machine or Stairmaster? Choose rowing for whole-body, seated work and stairs for legs and glutes. Compare muscles, energy, joints and a sample week.TrainingThe Best Alternatives to RowingThe best alternatives to rowing are the SkiErg, BikeErg, air bike and cycling for fitness, plus kettlebells and pull-ups for strength, with sessions.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 rowing is such a good sport, from no landing impact to club life and measurable progress, plus the honest catch and where to start.TrainingApps for Indoor Rowing SessionsThe apps worth having for indoor rowing sessions: ErgData for PM5 tracking, ErgZone, EXR, a metronome and heart rate apps, compared by use and cost.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 RoutineSix ways to cut your rowing footprint, with a worked travel sum: car-sharing, keeping kit longer, washing at 30°C, Check Clean Dry and protecting nesting birds.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 AthleteHow rowing can make you a better all-round athlete: pacing, an aerobic base and low-impact conditioning, what it won't train, and how to add it to your sport.TrainingHow to Choose a Rowing Seat CushionHow to choose a rowing seat cushion: stay thin at 1 to 2cm, pick firm foam or gel with a non-slip base, measure your seat and test it over 3 sessions.TrainingHow to Choose the Best Rowing LocationChoose the best rowing location by matching water, flow, travel time and club support to your level, with a water table, travel sums and a 9-point checklist.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 ItTo beat rowers block, find the cause, cut training by half for a week, then follow our two-week reset. Includes a cause-and-fix table and when to speak to a GP.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 KnowRowing for beginners: the stroke order, damper 3 to 5, a pace of 18 to 24 strokes per minute, a 20-minute first session and the key terms you need.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 RowingThe main downsides of rowing: a slow learning curve, back and rib injuries, sore hands, cost, logistics and boredom, with a specific fix for each one.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 WindTips for rowing in the wind: check gusts and Beaufort force, keep blades low in a headwind, steady the rate in a tailwind and know when to stay ashore.TrainingVisors, Hats and Headbands for Sun Protection in RowingA wide-brimmed hat gives the best sun protection in rowing, but a cap suits most boats. Compare visors, hats and headbands, plus NHS sunscreen and heat advice.TrainingWhat Rowing Does to Your BodyWhat rowing does to your body: which muscles it uses, how your heart adapts, what to expect by week 12 and what it won't change. No promises, just specifics.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 a great low-impact sport because the seat takes your weight and nothing lands. See how it compares with running, who it suits 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.
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.