British Rowing Indoor Training Plans
Whether you are a beginner or an indoor rowing pro, we have a training plan for you. Our British Rowing training plans are a brilliant introduction to the machine, ranging from beginner to advanced and adaptive. Our Inside Indoor training plans are goal-orientated and tailor-made for those wanting to push themselves that bit further.
Inside Indoor Training Plans
Inside Indoor is the new home of Indoor Rowing.
On it you’ll find plans for:
- Helping you to train consistently
- Increasing your endurance levels on a machine
- Training faster
- Training harder
- Training for a 2K race (on or off the water!)
Find your plan on Inside Indoor
British Rowing Training Plans
Whatever your fitness levels or experience follow our tailored training plans to get started on the indoor rowing machine or train for an indoor rowing event.
Remember to head back here regularly for training updates, plans and workouts.
| Adaptive Rowing Training | Beginner Training Plan | Intermediate Training Plan | Advanced Training Plan |
|---|---|---|---|
| If you use adaptive rowing equipment or have an impairment and are new to indoor rowing or returning to regular exercise after a break this eight week training is for you. For more information on adaptive indoor rowing, click here. | If you are new to indoor rowing and regular exercise, this 8-week plan is perfect for you. It will provide a gentle introduction to rowing technique and help to slowly build up your fitness levels. | Try this plan if you currently workout a couple of times a week. It will help you build on your existing fitness and get you ready for a future indoor rowing challenge or to pursue a personal best. | If you train four times a week or more, this plan is designed for you. It will help you to improve your race fitness, get race ready and achieve a personal best. |
| Download the Adaptive Rowing 2km Training Plan | Download the 2km Beginner Training Plan | Download the 2km Intermediate Training Plan | Download the 2km Advanced Training Plan |
| No specific Adaptive Rowing 500m Training Plan as these 500m training plans are suitable for everyone | Download the 500m Beginner Training Plan | Download the 500m Intermediate Training Plan | Download the 500m Advanced Training Plan |
- If you use adaptive rowing equipment or have an impairment and are new to indoor rowing or returning to regular exercise after a break this eight week training is for you. For more information on adaptive indoor rowing, click here.
- No specific Adaptive Rowing 500m Training Plan as these 500m training plans are suitable for everyone
- If you are new to indoor rowing and regular exercise, this 8-week plan is perfect for you. It will provide a gentle introduction to rowing technique and help to slowly build up your fitness levels.
- Try this plan if you currently workout a couple of times a week. It will help you build on your existing fitness and get you ready for a future indoor rowing challenge or to pursue a personal best.
- If you train four times a week or more, this plan is designed for you. It will help you to improve your race fitness, get race ready and achieve a personal best.
Always consult your doctor before starting any exercise programme to determine if it is right for your needs. The training programmes and recommendations contained within this website are not intended to be a substitute for professional medical advice, diagnosis or treatment. The use of the training programmes is at your own risk. British Rowing shall not be liable for any damages or injuries, however caused, occurring during or after adopting the training programmes or other recommendations made.
Testimonials
“I bought a Concept2 Rower 3 months ago as a mechanism for helping with my mental health. I am an academic at a University but having worked from home for a year and a half this has severely affected my mental health. I am athletic and engage in orienteering, parkrun and running but I soon found out very quickly that rowing is a completely different sort of fitness. I downloaded your online training programmes and undertook the intermediate plan as I was capable of rowing 2km. I spent a couple of weeks just getting used to the feel of rowing and did several 2km time trial rows to find my baseline time of 10.30. Last week I completed my 8-week training and managed to get my 2km down to 7.55. I delighted that I could achieve this time. I just wanted to share this story with you to say thank you for the online training resources available. “
Thomas G
