Rowing Workout Guides
In-depth guides for every type of erg workout. From beginner fundamentals to race-day strategies, each guide includes workout plans, pacing advice, and heart rate targets.
2K Rowing Test: Complete GuideThe 2K erg test is the standard benchmark for rowing fitness. It takes roughly 6-8 minutes of maximal effort and tests your aerobic capacity, anaerobic power, and mental toughness. This guide covers race strategy, pacing, warm-up protocols, and how to prepare for test day.5K Rowing Workout GuideThe 5K erg piece is a staple endurance test and training workout. Lasting 17-25 minutes depending on fitness level, it sits at the intersection of aerobic endurance and lactate threshold training. This guide covers pacing, training strategies, and how to build towards your best 5K time.10K Rowing GuideThe 10K erg row is a pure endurance challenge lasting 35-50 minutes. It builds aerobic capacity, mental resilience, and teaches sustainable pacing. This guide covers strategy, training, and how to build towards a strong 10K performance.Half Marathon Rowing GuideThe half marathon (21,097m) is the ultimate erg endurance challenge for most rowers. Taking 75-100+ minutes, it demands sustained aerobic fitness, proper pacing, and mental toughness. This guide covers training, race day strategy, and fuelling.Steady State Rowing GuideSteady state rowing is the foundation of every serious training programme. Performed at low intensity (UT2), it builds aerobic capacity, improves fat oxidation, and develops efficient rowing technique. This guide explains why steady state works and how to do it properly.Erg Interval WorkoutsInterval training on the erg is the fastest way to improve fitness and racing speed. By alternating work and rest periods, you can accumulate more time at high intensity than in continuous efforts. This guide covers the best interval formats for every training goal.Concept2 2K Training PlanThis 8-week training plan is designed to improve your 2K erg time using a polarised approach: high-volume steady state combined with targeted high-intensity intervals. Follow the programme on your Concept2 and track progress with Watta.Rowing for BeginnersNew to the rowing machine? This guide covers everything you need to get started: proper technique, your first workouts, understanding the PM5 monitor, and how to progress safely without injury. Rowing is one of the most effective full-body exercises, and the learning curve is gentler than you think.Rowing for Weight LossRowing is one of the most efficient exercises for weight loss. It engages 86% of your muscles, burns 400-800 calories per hour, and is low-impact enough for daily use. This guide provides workout plans and strategies for sustainable fat loss using the rowing machine.HYROX Rowing StrategyThe 1,000m erg row is one of eight workout stations in HYROX. Proper pacing and transition management can save 30-60 seconds on your total race time. This guide covers the optimal strategy for the rowing station and how to train specifically for HYROX.CrossFit Rowing WorkoutsRowing is a core element of CrossFit programming, appearing in WODs, benchmark workouts, and the CrossFit Games. This guide covers how to pace rowing in WODs, popular rowing-based workouts, and how to improve your erg performance as a CrossFit athlete.UT2 Training GuideUT2 (Utilisation Training 2) is the lowest-intensity training zone in rowing and the foundation of every serious training programme. This guide explains the physiology behind UT2, how to set your targets, and why easy rowing makes you fast.Heart Rate Training for RowingHeart rate training ensures you are working at the right intensity for your goals. This guide covers rowing-specific heart rate zones, how to calculate your targets, and how to use heart rate data to optimise your erg training.How to Improve Your 2K TimeImproving your 2K erg time requires a structured approach combining aerobic base building, targeted intervals, technique refinement, and race-day strategy. This guide covers the most effective methods for dropping seconds off your personal best.Erg Technique GuideGood technique is free speed. Efficient rowing form reduces injury risk, increases power output, and makes every stroke more productive. This guide breaks down the rowing stroke, identifies common mistakes, and provides drills to improve your technique.Rowing Warm-Up GuideA proper warm-up improves performance, reduces injury risk, and prepares your body for the demands of rowing. This guide provides specific warm-up protocols for different types of erg sessions, from steady state to race-day testing.Pyramid Rowing WorkoutsPyramid workouts vary interval length progressively (ascending, descending, or both), keeping your body and mind engaged throughout the session. They develop pacing awareness, build endurance across multiple intensity zones, and are among the most effective and enjoyable erg workouts.SkiErg Workout GuideThe Concept2 SkiErg is a powerful full-body training tool that complements rowing erg work. Whether you use it for cross-country ski training, CrossFit, HYROX, or general conditioning, this guide covers technique, workouts, and how to incorporate the SkiErg into your programme.
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