Each session includes variable intensities to accommodate different fitness levels—whether you’re a beginner refining your technique and fitness or an advanced rower aiming for that bit extra. The workouts gradually progress in intensity, preparing you for stronger, more controlled rowing both on the erg and on the water.

Who is this for?

– Rowers looking to supplement on-water training
– Athletes wanting to build fitness, endurance, power & efficiency
– Anyone seeking a structured, progressive indoor rowing plan

What to Expect

• Mondays: Harder, high-intensity sessions (~30 min)
• Wednesdays: Lower-intensity, technique-focused sessions (~25 min)
• Mix of intervals, endurance work, and power training
• Progressive overload to improve fitness over 5 weeks

Lets get started.

Week 1: Building the Base

This week is all about establishing a solid foundation on the Concept2. Monday’s interval ladder will introduce varied intensities to build endurance and power, while Wednesday’s steady-state session with power bursts will reinforce stroke efficiency. Focus on technique and pacing as you ease into the program.

– Key Focus: Stroke control, endurance, and power bursts
– Monday: Pyramid Intervals
– Wednesday: Steady-State with Power Bursts

Week 2: Strength & Stroke Rate Control

We step up the intensity with short, powerful efforts on Monday, testing your ability to sustain high-intensity bursts. Wednesday shifts the focus to stroke rate control, improving efficiency at different cadences. These sessions will help fine-tune technique for both power and endurance.

– Key Focus: Short bursts of power, stroke rate awareness
– Monday: Short Bursts
– Wednesday: 1-Minute On, 1-Minute Off Intervals

Week 3: Endurance & Power Progression

This week introduces longer work intervals on Monday to build stamina and race readiness. The Wednesday session slows things down, emphasising low-rate endurance to improve efficiency and strength per stroke. By the end of this week, you should feel more control over power application.

– Key Focus: Longer power efforts, low-rate endurance
– Monday: 6 Power Intervals
– Wednesday: Power Increase

Week 4: Power and Endurance

Monday’s Intervals session will help you master different levels of discomfort, teaching you how to pace properly for sustained power output. Wednesday keeps things interesting by applying hard and fast efforts to keep us focussed under fatigue.

– Key Focus: Pacing, speed variations, race preparation
– Monday: 6 x 2min Speed Intervals
– Wednesday: Hard and Fast Bursts to Build Fatigue

Week 5: Race Simulation & Recovery

The final week sharpens race readiness! Monday’s session mimics a race-style interval progression, preparing you for sustained high-intensity efforts. The last Wednesday session is a Race Simulation, ensuring you finish the program feeling strong and efficient.

– Key Focus: Race preparation, recovery, fine-tuning technique
– Monday: Race Prep Intervals
– Wednesday: Race Simulation Sets

Congratulations on Completing the 5-Week Ergo Training Program!

You’ve just completed five weeks of structured ergo training, designed to enhance your endurance, power, and technique while complementing your on-water sessions. By progressively building intensity, improving stroke efficiency, and pushing through fatigue, you’ve become a stronger, more efficient rower.

Whether you’re preparing for a competition or simply looking to maintain peak fitness, keep up the momentum! Stay consistent, listen to your body, and keep refining your technique both on the erg and on the water.

OR, you can print out the file for the whole program by clicking below.

Did you get some value from the program? Then consider buying me a coffee? 🙂 Click below.

The post 5 Week Erg Training Program appeared first on The Coxswains Journey.

How It Works

1. Perform the plank series first.
2. Complete each exercise in the circuit once in order.
3. Repeat the circuit 3 times.
4. Rest briefly as needed between exercises and circuits.

This 20-minute workout will keep your core engaged, legs strong, and upper body active. With consistency, you’ll return to rowing feeling ready to tackle your training head-on!

Core Stability – A Note on Planks

Achieving core stability means developing equal strength across your front plank, side planks, and supine glute bridge. To avoid an uneven core, hold all four positions for the same duration. Start with 30 seconds and work towards 2 minutes. If you can manage 3 minutes across all positions, you’ll have excellent core strength. The gold standard is 5 minutes, but 3 minutes is more than sufficient for most training goals.

Pro Tip: If one position feels easier (e.g., glute bridge), don’t hold it longer than the others. Focus on raising your weakest hold time instead.

Plank Series (Do This First)

1. Front Plank

• Position: On your elbows and toes.
• Hold for 30 to 60 seconds, progressing to 2 or 3 minutes over time.

2. Side Plank

• Position: Off your elbows and knees to avoid ankle strain.
• Hold for 30 to 60 seconds per side, progressing as you gain strength.

3. Supine Glute Bridge Plank

• Position:
  • Start with fingertips near your heels.
  • Push up using your glutes while pressing forward through your knees.
• Tip: The position should feel active, not restful.
• Hold for 30 to 60 seconds, progressing to 2 or 3 minutes.

The Circuit

Complete this workout as a circuit. Perform each exercise for the specified repetitions, then repeat the entire circuit 3 times.

1. Bulgarian Split Squat

• How to do it:
  1. Stand with one foot elevated on a chair, bench, or similar surface.
  2. Bend both knees to lower into a split squat, keeping your front knee behind your toes.
  3. Drive through your front heel to return to the starting position.
• Reps: 10 per leg.

2. Push-Ups – Choose Your Level Pick one of these variations based on your ability. You can mix it up for each circuit:

Push-Up Off the Wall – Beginner

• Stand and lean into a wall, performing a push-up.
• Reps: 10.

Push-Up Off Knees – Intermediate

• Perform a push-up with knees on the floor.
• Reps: 10.

Push-Up Off Toes – Advanced

• Perform a full push-up with toes on the floor.
• Reps: 10.

3. Bicycle Crunch

• How to do it:
  1. Lie on your back with your legs in tabletop position (knees at 90 degrees, stacked over hips).
  2. Place your hands behind your head.
  3. Twist your torso to bring your right elbow towards your left knee while straightening your right leg.
  4. Alternate sides continuously.
• Reps: 15 per side (30 total).

The post 20-Minute Workout for Rowers – No Equipment Needed appeared first on The Coxswains Journey.

The Ergo Recovery Session is all about maintaining movement while allowing your body to recuperate. It’s the perfect way to keep your muscles engaged without overexertion, promoting blood flow and reducing the risk of stiffness or soreness from intense workouts. Its perfect after a heavy race weekend or a training block when you might be feeling a little “heavy”.

Remember, recovery is just as crucial as high-intensity training. This session helps flush out lactic acid, reduces muscle soreness, and prepares your body for the next challenging workout. It’s also an excellent opportunity to practice mindfulness and focusing on your breathing.

The last set in the session is a bit of a pushup and will challenge you a little, so if feeling overly fatigued then maybe consider not doing the final step up, but if you do it, you will feel the benefit, even if a tad stiff.

Incorporating this Ergo Recovery Session into your routine, especially after intense workouts like our pyramid training or standard interval sessions, will contribute significantly to your overall rowing performance and fitness level. It’s an investment in your long-term progress and helps prevent overtraining syndrome.

Listen to your body during this session. If you feel the need to decrease the intensity further, don’t hesitate to do so. The goal is to finish feeling refreshed and ready for your next training session, not exhausted.

As always, we’re here to support your rowing journey. If you have any questions about implementing this recovery session or need advice on balancing it with your other workouts, please don’t hesitate to reach out.

Happy training, and remember – recovery is where the magic happens!

Dont cheat by going harder at the start, it will catchup with you, like all the sessions, focuses on consistent improvement.

As with the other session I have added the spreadsheet for the Treadmill Recovery Session, below, for those who want to do something different. It’s a good idea to set your incline at 1%, which helps emulate the outdoor environment.

Treadmill Recovery Session

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We have a YouTube video that takes you through the session making it less monotonous. While the video focuses on levels 2 – 4 of the programs, you can easily adjust the intensity to suit your fitness level using the spreadsheet, it only goes for 24 minutes, so easy to squeeze in when short of time or a great session to add onto the back of our standard interval session.

This pyramid-based workout aims to improve your VO2 max, enhancing overall fitness and strength. Consistency and precision in your efforts are key. Instead of going all-out for a short burst, like always, aim for steady, progressive performance. Resist the urge to rush to the peak of the session (meaning holding a higher low number) until you’re confident at your current intensity level. This is one of my favorite sessions, its short and sharp and gives a great return on your time invested.

Keep in mind that this session is about quality and maintaining a consistent build-up and cool-down. Avoid the temptation to become a momentary “hero” at the pyramid’s warmups, only to falter in the bulk of the workout. Results will come through dedication to the process, and I promise you’ll see improvement, especially when combined with the standard Interval Session!

The pyramid structure, with a high number and a low number, allows for a gradual increase in time intensity, followed by a controlled decrease, making it an excellent way to challenge yourself while managing fatigue and keeping it interesting. As you progress through the workout, you’ll find yourself climbing to higher intensities before descending back down, much like scaling a mountain peak.

Good luck with your workouts! Don’t hesitate to reach out if you have any questions about implementing this pyramid training regimen.

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Feel free to check out our accompanying YouTube video guiding you through the session (yes I do it on a treadmill, helps keep me lean as I’m a cox. lol). While the video targets levels 3 and 4 of the programs, you have the flexibility to adapt the intensity to your comfort level using the provided spreadsheet.

In this interval-based workout, our primary focus is on boosting your VO2 max to enhance overall fitness. It’s crucial to maintain consistency and precision in your efforts. Rather than pushing too hard for a brief burst, strive for steady performance. Resist the temptation to rush to the next level until you feel confident at your current intensity.

Remember, this session is all about achieving quality and maintaining consistency. Avoid the temptation to become a fleeting “hero” for 30 seconds, only to fade away. Results will manifest through dedication to the process, and I assure you, they will come. Get ready to witness the transformation in your fitness journey!

Good luck with your workouts! and feel free to reach out with any questions.

I have added the spreadsheet for the Treadmill Interval Session, below, for those that want to do something different. It’s a good idea to set your incline at 1%, which helps emulate the outdoor environment.

The post Interval Training Session appeared first on The Coxswains Journey.