Fitter – Faster – Stronger


This eight week programme consists of three rowing sessions and at least one strength session per week. If you have time for more strength, repeat the session. 

Each of the sessions is designed to be done on a different day. 

These training plans are also supported by articles and insight from a whole range of experts, ranging from nutrition advice from Hatty Bates and cross-training ideas from the GB Rowing Team's Vicky Thornley.


This eight week programme consists of three rowing sessions and three strength session per week, all designed to get you quicker on the rowing machine.

The strength sessions have been split into upper body, lower body and full body. If you don’t have time to do them all each week make sure you alternate through them, so you’re covering all three every two weeks to keep your training balanced.

Each session, rowing and strength, is designed to be done on a different day.

For the cardio sessions, do them in the order set out in the training plan, and do the same for the strength and conditioning (S&C), but also follow the order of the exercises, mobility first, then conditioning, lift and trunk to finish the session.

These sessions are all accompanied by further expert articles to help you get faster on the rowing machine, such as a look at HIIT (High Intensity Interval Training) with British Rowing Master Trainer David Howatson.


As mentioned in the training plan, you should look to increase the tempo on the concentric contraction of the exercises in the final two weeks of the FASTER training programme. By this, we mean that you should make the movement more explosive or dynamic in nature, whilst still keeping control and good technique. The idea is to encourage more of the fast twitch muscle fibres to be recruited for the movement, to improve the dynamic element of your training.


This eight week plan is all about getting your power increased on the rowing machine. As with the Fitter and Faster plans, each week is split into cardio sessions and strength & conditioning sessions.

The Stronger training plan is also support by a wealth of additional training advice and expert insight, such as this breakdown of the deadlift by Katie James.

How to follow these training plans

Whilst going through any of the above training plans, you'll come across detailed exercises focusing on mobility and movement, conditioning, general strength and trunk strength respectively - explanations of each section can be found below:

Mobility and movement control




The aim is to improve the ability of your joints to move through their full range of motion in order to prepare for the session ahead. These exercises should involve:

The aim is to prepare the muscles for the movement they are about to perform. These exercises should involve:

Perform the exercises following the reps and sets laid out. This section will improve your body's strength and power. These exercises should involve:

Strong trunks benefit indoor rowers by improving the connection between different phases of the stroke (e.g. the drive: legs, body, arms). These exercises should involve:

  • Loose fluid movements
  • a strict tempo of 2 seconds down and 2 seconds up
  • good technique
  • good technique
  • full range of motion 
  • full range of motion
    • full range of motion
    • bodyweight only
    • no stop or hold in a position but movement throughout
    • a light load e.g. a plate or bodyweight only
    • a heavier load than the movement control exercises but you should still be able to complete the full number of reps in each set without a loss of form
    • controlled breathing throughout the exercise, especially during isometric (holding) exercises
    • no stop or hold in a position but movement throughout
  • controlled movement through the full range
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