Evidence-based training plans for every goal - from your first session to sub-2:00 split times. No fluff, no filler.
A structured 4-week plan to build your aerobic base and nail your technique before you start chasing split times.
From 15-minute steady rows to 60-minute endurance sessions. How to build the aerobic engine that underpins every other rowing goal.
Using Harvard calorie expenditure data and HIIT science to build the most effective rowing program for fat loss.
How 1-3 weekly erg sessions counteract the muscular imbalances of running and build the posterior chain your stride is missing.
The most important number on your monitor - what it means, what counts as a good split, and how to use it to structure every workout.
Why rowing faster isn't the same as rowing better. How to use stroke rate intelligently across every type of workout.
That squiggly line on the monitor is the most honest feedback you'll get. How to read the force curve - and use its shape to fix your stroke.
Five interval sessions - from classic 1:1s to Tabata and ladders - with work-to-rest ratios and stroke rates for every fitness level.
Short on time? Five focused 10-minute sessions that still raise your heart rate, work the whole body, and build the consistency that drives progress.
The 2k is rowing's benchmark distance. A four-quarter pacing plan and target-split strategy to row your fastest 2,000m without blowing up at 1,200m.
Split, stroke rate, watts, the force curve and drag factor explained - what every number means and which ones to actually watch while you train.
Rowing Machine Nerd
