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Training plan for rowing training - your perfect workout on the rowing machine

18 October 2024

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FROM Flavio Holstein

A well thought-out training plan is the key to making progress in rowing training. The great thing about rowing is that you can achieve a lot with very little time. Two to three times a week for 20 minutes is enough to improve your fitness and make progress. If you are already more athletic, you can gradually increase the duration and intensity. In this article, you will find out how to organise your training plan on the Rowing machine including tips on intensity, recovery and strength training.

In this video, Britta Oppelt, two-time Olympic silver medallist, explains,

how to create a training plan for rowing and what to look out for. She gives tips on how to start depending on your fitness level and how to increase the intensity. It also looks at the right balance between training and recovery to avoid injury. The video is aimed at both beginners and experienced athletes who want to incorporate rowing into their routine.

How to create your training plan

When training on the rowing machine, you should ensure a balanced mix of training sessions and recovery. For beginners and advanced users, 2-3 sessions per week of around 20 to 30 minutes are ideal. Once you have more experience, you can gradually increase the duration and intensity of your training.

1. Rest days for recovery

Rest days are an important part of your training plan. Your body needs time to recover from exercise and build muscle. Therefore, plan at least one Rest day between training sessions on. On these days, your muscles regenerate and you prepare your body for the next training session. Overtraining can not only delay progress, but also increase the risk of injury.

2. Not too intensive training - improve your technique

If you are just starting out or are still working on your rowing technique, you should train with low resistance. Moderate training with low intensity (resistance levels 1-5) will help you to improve your rowing technique. Internalise technologywithout overstraining your body. You can perfect your movements and build up your muscles and stamina at the same time. Overstraining at the beginning often leads to poor technique and possibly injuries.

3. Strength training with the rowing machine

If you want to build muscle specifically, you can supplement your training plan with more intensive strength training sessions. A good example of this is the Power mode on the AUGLETICS Eight Style. This is how you could organise a strength training session:

10 minutes warm-up at light to medium resistance (levels 1-5) to warm up your muscles and promote flexibility.
10 minutes of strength training at high resistance (level 11-15) to specifically challenge your muscles. The focus here is on strength per stroke, i.e. powerful and slow strokes.
5-10 minutes cool downto relax your muscles and slowly wind down your body.

Strength training sessions should once or twice a week be integrated. It is important that you recover well after such sessions and give your body enough time to regenerate.

Saved workouts on the AUGLETICS Eight Style

The AUGLETICS Eight Style offers you a range of predefined training programmes that make it easier for you to get started and challenge you in a targeted way. These workouts are already structured in such a way that they consist of a Warmupa Interval part and a Cooldown - perfect for gradually increasing your strength. The programmes are available in the intensities simple, ambitious and demanding.

One recommendation: If you are just starting out, try out the programmes one after the other, Training day for training day. The simple programmes may seem easy at first, but don't worry - the intensity increases quickly. This way you will get used to the rowing technique and can refine your technique with each training session.

Training plan for beginners and advanced

Beginners:

2-3 training sessions per week, 20-30 minutes each at low to medium intensity. Pay attention to a clean technique and regular rest days.

Advanced:

3-4 training sessions per week, with longer sessions (30-45 minutes). You can also integrate one or two strength training sessions per week.

Don't forget the cool-down and recovery

Regardless of whether you are doing a short workout or a more intensive session, a cool-down is essential to slowly wind down the body and relax the muscles. At least 5 minutes of light rowing at the end and stretching exercises help to reduce muscle soreness and prevent injuries.

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Conclusion:

A well-structured training plan is essential for progress in rowing training. For beginners in particular, even a small amount of time - 2-3 training sessions per week lasting 20-30 minutes - is enough to improve fitness. It is important to strike the right balance between training and recovery. Beginners should concentrate on technique and moderate intensity, while advanced athletes can increase the intensity with longer sessions and additional strength training. Recovery days and cool-down phases are essential to avoid overloading and injuries. Ready-made programmes such as those on the AUGLETICS Eight Style also help to make training effective and varied.

About the author

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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