Indoor Rowing Plans

We are delighted to announce the launch of 6 standard indoor rowing plans, now available in the Shop (Indoor Rowing Plans section). These Plans are the culmination of over 20 years’ experience designing and delivering one on one coaching for our clients.

The bespoke service is still available, but we recognise that affordability and the time needed for one to one coaching is not for everyone.  The Plans are designed to be self-supporting and will deliver a structured, consistent, and progressive approach to training, for an improved 2000 m performance or race.

Each plan is built around an estimated 2000 m goal ranging form 9’ 45” down to 6’ 56”.   Each Plan is known by its 2000 m target:

  1. Beginners Rate of Perceived Exertion (RPE) and Stroke rate (SR) Plan
  2. Beginners 9:45-9:10 – a RPE, SR, and Pace (per 500 m) Plan
  3. Beginners 8:40-8:20 – a RPE, Heart rate (HR), SR, and Pace Plan
  4. Intermediate 8:00-7:48 – a HR, SR, and Pace Plan – THE SUB 8-MINUTE PLAN
  5. Intermediate 7:28-7:16 – a HR, SR, and Pace Plan
  6. Advanced 7:06-6:56 – a HR, SR and Pace Plan – THE SUB 7-MINUTE PLAN

If you have an in between 2000 m time chose the plan closest to your 2000 m time – for instance if your 2000 m time is 8:50 chose the 8:40-8:20 plan.

Each Plan is 12 weeks duration and can be repeated.  The workouts can also be spread out over longer periods if other complimentary training is involved – the key is to do the workouts in sequence, for best results.

Each workout has a specific warmup, work to be completed and cool down. In addition, where appropriate the RPE, HR, SR and Pace are shown.

NOTE – Pace per 500 m is built from power in Watts and not 2000 m pace +/- X seconds, as the relationship between power and pace is nonlinear.

Each plan is £135 – in addition, with each Plan purchase 5 fact sheets are included, free of charge – value £25:

Fact sheets

  1. Technique
  2. The Rowing Muscles
  3. Damper level and Drag Factor
  4. Force Curve, Power (Watts), Pace and Stroke rate
  5. Warmup and Cool down

We recognise that you may need more than one plan, as you progress so we are discounting any second plan to £115 and if you need a third to £100.

Finally, you can also buy a remote test to get a fix on your maximum HR (experienced rowers only) – available in the shop ‘Remote Services’.

Whilst the Plans are self-supporting, we are happy to answer reasonable questions before a purchase decision is made – use our Contact page to do so.

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