Rowing Machine

12-week starter plan

Learn the stroke, then build time.

1. Week 12 sessions of 15 minutes: steady rowing with a warm-up and cool-down
2. Week 22 sessions of 17 minutes: steady rowing with a warm-up and cool-down
3. Week 32 sessions of 19 minutes: steady rowing with a warm-up and cool-down
4. Week 42 sessions of 19 minutes: steady rowing with a warm-up and cool-down
5. Week 53 sessions of 21 minutes: steady rowing with a warm-up and cool-down
6. Week 63 sessions of 23 minutes: steady rowing with a warm-up and cool-down
7. Week 73 sessions of 25 minutes: steady rowing with a warm-up and cool-down
8. Week 83 sessions of 25 minutes: steady rowing with a warm-up and cool-down
9. Week 93 sessions of 27 minutes: steady rowing with a warm-up and cool-down
10. Week 103 sessions of 29 minutes: steady rowing with a warm-up and cool-down
11. Week 113 sessions of 31 minutes: steady rowing with a warm-up and cool-down
12. Week 123 sessions of 31 minutes: steady rowing with a warm-up and cool-down

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low (gym) to moderate Approximate UK prices.

• Gym access
• A home rower (about £250 to £800)
• Supportive clothes

Frequently asked questions