Here are a few ideas of programs that can be used on your WaterRower. Which program you chose will depend on your goals and fitness level. 

Below you can download specific programs for your level - Beginner, Intermediate or Advanced. Please remember that the programs written are a guide and may need to be adjusted to suit you. If you require assistance in changing a program to suit you please contact advice@watercoach.com.

If you can not stick one hundred percent to them, don't be discouraged, keep your training as regular as you can. If for some reason you have a break (due to illness, holiday etc) from your training, do not feel that you have to make up for lost time with extra sessions or by training harder this will lead to little recovery time which can cause further training sessions missed due to over training. Please refer to this program example if you are starting again with a rowing routine: Starting Rowing Again

Click on the links below to download your relevant program:

Beginners Information Outline          Intermediate Program Example                 Advanced Program Example

OTHER PROGRAM IDEAS

(please note that 5' indicates 5 minutes)

Program 1: (Steady state)

5' warm up and 3' whole body stretch off the machine

10' steady state  (SS) @ 65% Maximum Heart Rate (M.H.R.) 

3' cool down light row and 5' stretch

Program 2: (Steady state)

5' warm up and 3' whole body stretch off the machine

20-30' SS @ 60% of your M.H.R

3' cool down light row and 5' stretch

Program 3: (29 minute Pyramid)

5' warm up and 3' whole body stretch off the machine

29' piece split up 5'-4'-3'-2'-1'-2'-3'-4'-5' with corresponding intensities 50%-60%-70%-80%-90%-80%-70%-60%-50% of your M.H.R. 

3' cool down light row and 5' stretch

Program 4: (10 minute pieces)

5' warm up and 3' whole body stretch off the machine

2x10'  @ 70% of your M.H.R. 3' rest between each 10'

3' cool down light row and 5' stretch

Program 5: (3 minute Interval pieces)

8' warm up with 3x10 stroke bursts and stretch

4x3' @ 80% M.H.R 3' rest between each 3'

5' cool down light row and 5' stretch

Program 6: (Distance Pyramid)

5' warm up with bursts and 3' whole body stretch off the machine

1000m x1 @ 65%, 500m x2 @ 70%, 250m x2 @ 80% M.H.R. rest between each 3-5'

5' cool down light row and 5' stretch

Program 7: (Distance Test)

10' warm up with bursts and 3' whole body stretch off the machine

2000m piece @ 80-85% M.H.R 

5' cool down light row and 10' stretch

Program 8: (Advanced Steady State)

5' warm up and 3' whole body stretch off the machine

40-50' SS @ 65-70% steady state Maximum Heart Rate (M.H.R.) 

3' cool down light row and 10' stretch

For further explanation on each program please refer to training ideas.

For further advice please contact us at advice@watercoach.com