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Indoor Rowing Training Plans

​Take the guesswork out of your training with a structured plan for your goal. Follow three RowErg sessions per week with clear pacing targets to build consistency and work towards faster scores.

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One-time purchase · Delivered in ErgZone

New to structured training?

Build consistency, learn pacing, and practice stroke-rate-capped rowing.

4 weeks · 3 sessions/week · $28

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Intro Rowing Plan

Preparing to race both a 2k and 500m?

Build the speed, power and confidence to improve both your 2k and 500m.

8 weeks · 3 sessions/week · $45

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2k + 500m Competition Plan

Ready to improve your 2k?

Build pacing discipline, resilience, and the ability to deliver when it matters.​​​

8 weeks · 3 sessions/week · $45

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2k Training Plan

Ready to improve your 5k?

Build aerobic capacity, pacing control, and the resilience to hold pace over longer efforts.

8 weeks · 3 sessions/week · $45

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5k Training Plan
01
Choose your plan

Choose the plan that matches your goal and purchase it through ErgZone.

02
Start training

Follow three structured workouts each week in ErgZone. Your plan is a one-time purchase.

03
Connect and row

Connect ErgZone to send workouts to your monitor and sync results to your Concept2 Logbook.

How it works

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