Beginner training plan
Your first trainingWe'll start by getting you properly set up on the erg: damper setting, foot stretcher height, and how to read the monitor. From there, I'll introduce the stroke in its simplest form, breaking it into the four parts (catch, drive, finish, recovery) and drilling each piece slowly before linking them together. We'll keep the intensity low and the focus entirely on movement, so you leave understanding the sequence and rhythm of a clean stroke.
Training 2-3We'll sharpen the order of the stroke (legs, then body, then arms on the drive, reversing on the recovery) and clean up the most common beginner habits like rushing the slide or opening the back too early. Expect lots of pause drills and segmented rowing at a controlled pace. The goal is to make the correct sequence feel automatic before we add any real intensity.
Training 4-10Now that the movement is solid, we start building fitness. We'll work on consistent stroke rates, connecting power smoothly through the drive, and controlling your breathing over longer pieces. Sessions introduce steady-state rowing, interval work, and pacing using the monitor (splits, stroke rate, distance) so you learn to read your own output and row efficiently for longer.
Training 11+At this stage we train with purpose toward your goals. We'll structure varied workouts (intervals, longer steady pieces, pacing challenges) and use the data to track progress and target weaknesses. We'll also fine-tune technique under fatigue, since form tends to break down when you're tired, and build the mental side of pushing through hard pieces. The focus here is turning solid technique into real, repeatable erg fitness!
