Free training content

Free training plans

Ger’s weekly erg sessions for every Club and Masters age group, plus warm-ups, pacing and the RowPT Beep Test. Pick your group and get rowing.

Download the full programme (PDF)

Surge Men 30–39 guide (PDF)

Weekly sessions

Choose your age group

Club 19 to 29 Surge 30 to 39 Swell 40 to 49 Breakers 50 to 59 Tide 60 to 69 Legends 70 and over

Club 19 to 29

4 to 5 sessions a week · 60 to 75 min, max 60 min rowing
Club racing grade. Highest training load, race pace and sprint work every week.

Session	Warm-up	Main set	Finish
Endurance	Short warm-up	3 × 15min/4 at rate 22	Stretch and log
Tempo	Short warm-up	3 × (8min + 4min)/3 at rate 22/26	5 × 10 strokes power, 50 sec easy
Race pace	Long warm-up	8 × 500m/2 at rate 30 to 32, 2 sec faster than your 2k split	1000 m easy
Long row	5 min easy	60 to 75 min HR capped 70% at rate 20. Build toward 90 min before a marathon.	Stretch
Sprint (optional)	Long warm-up	2 × (2min + 1min + 45sec + 45sec)/4 at rate 28/30/34/38	1000 m easy

Surge 30 to 39

4 sessions a week · 60 min, max 45 min rowing
Build the engine. Full training load, race pace work every week.

Session	Warm-up	Main set	Finish
Endurance	Short warm-up	3 × 12min/4 at rate 22	Stretch and log
Tempo	Short warm-up	3 × (8min + 4min)/3 at rate 22/26	5 × 10 strokes power, 50 sec easy
Race pace	Long warm-up	6 × 500m/2 at rate 28 to 30, 2 sec faster than your 2k split	1000 m easy
Long row	5 min easy	50 to 60 min HR capped 70% at rate 20	Stretch

Swell 40 to 49

4 sessions a week · 60 min, max 45 min rowing
Hold top-end speed. Quality over quantity, one long row a week.

Session	Warm-up	Main set	Finish
Endurance	Short warm-up	3 × 10min/3 at rate 20/22	Stretch and log
Tempo	Short warm-up	2 × (8min + 6min)/4 at rate 22/24	4 × 10 strokes power, 50 sec easy
Race pace	Long warm-up	4 × 750m/3 at rate 26 to 28, at your 2k split	1000 m easy
Long row	5 min easy	50 min HR capped 70% at rate 20	Stretch

Breakers 50 to 59

3 to 4 sessions a week · 50 to 60 min, max 40 min rowing
Aerobic base plus short speed. Add 2 strength sessions a week.

Session	Warm-up	Main set	Finish
Endurance	Long warm-up	2 × 15min/4 at rate 20/22	10 min core and mobility
Tempo	Long warm-up	4 × 5min/2 at rate 24	10 min core and mobility
Speed	Long warm-up	8 × 1min/1 at rate 26 to 28	1000 m easy, stretch
Long row (optional)	5 min easy	45 min HR capped 70% at rate 20	Stretch

Tide 60 to 69

3 sessions a week · 45 to 50 min, max 35 min rowing
Steady endurance, controlled speed, longer warm-ups and recovery.

Session	Warm-up	Main set	Finish
Endurance	10 min build-up, pick drill	3 × 8min/3 at rate 20	10 min mobility and balance
Tempo	Long warm-up	3 × 6min/2 at rate 22/24	10 min strength: squats, rows, bridges
Controlled speed	Long warm-up	6 × 45sec/1:15 at rate 24 to 26. Strong, not flat out.	1000 m easy, stretch

Legends 70 and over

3 sessions a week · 40 to 45 min, max 30 min rowing
Move well, stay strong, keep improving. Technique and consistency.

Session	Warm-up	Main set	Finish
Endurance	10 min build-up, pick drill	2 × 10min/3 at rate 18/20	10 min mobility and balance
Tempo	10 min build-up	4 × 4min/2 at rate 22	10 min strength: sit-to-stand, rows, bridges
Speed touch	Long warm-up	6 × 30sec/1:30 at rate 24. Smooth and strong.	Easy paddle, stretch

How to read a session. 3 × 8min/3 means three 8 minute pieces with 3 minutes rest. Rate 20/22 is the stroke rate for each piece in order.

Before every session

Warm-up and pacing

Short warm-up. 5 min row, straps loose. Rate ladder from 20: 10/10, 20/20, 30/30, 20/20, 10/10. 2 min light paddle.

Long warm-up. 10 min row. Rate ladder from 22: 30/30, 20/20, 10/10, 20/20, 30/30. 5 min paddle. Use before every test.

10 min build-up (60+). 3 min easy, pick drill, then 3 × 1 min building pressure, 1 min easy between.

Pacing a test. Hold an even split. Start no more than 2 sec faster than target, settle by 250 m, lift the rate for the last 250 m.

Training splits. Set your splits from your Beep Test level.

Find your level

RowPT Beep Test

5 × 4 min, no rest. Rate 20 to 28, up 2 spm and 4 sec/500m faster each step. On the monitor: Intervals Variable, 4 min work, 0 rest, × 5. Clear a level to move up; if you can’t finish, note the time left. Your level sets your training splits.

Level	Step 1 @ rate 20	Step 5 @ rate 28
L1	2:20	2:04
L2	2:18	2:02
L3	2:16	2:00
L4	2:14	1:58
L5	2:12	1:56
L6	2:10	1:54
L7	2:08	1:52
L8	2:06	1:50
L9	2:04	1:48
L10	2:02	1:46
L11	2:00	1:44
L12	1:58	1:42
L13	1:56	1:40
L14	1:54	1:38
L15	1:52	1:36

Look after yourself

Train smart, stay well

Check with your GP before your first all-out test if you are new to hard exercise.
Warm up for at least 10 minutes, longer from 60. Never test cold.
Damper 3 to 5. A lower damper protects backs and shoulders.
Two easy days after any 2000 m or 5000 m test.
Add two short strength and mobility sessions a week from 50.
Marathon: build your long row to 90 min first. Drink and fuel every 20 to 30 min.
Stop and seek help with chest pain, dizziness or unusual breathlessness.

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