Rowing training plans, built for your goal
Rowing improvement is measured in seconds off a 2k erg score and in the small technical gains that hold rate together under fatigue. SportBlox builds your rowing training plan around your current erg numbers, technique goals and regatta calendar, and works with your Strava data if you log on-water sessions.
Who it's for
Improving your 2k erg score
Structured interval and steady-state pieces aimed at a measurable time drop.
First season racing
Base aerobic volume and technique work building toward a novice regatta.
Head race preparation
Longer steady-state pieces building the aerobic base a head race demands.
A week of rowing training
Example: a club rower six weeks from a 2,000m erg test. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like 2k pacing strategy, catch technique and timing, rate control under fatigue and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Works with Strava
Connect Strava and your logged sessions feed back into pacing and progression.
Rowing training plan FAQ
Do I need a boat and water access, or is this erg-only?
Either works — flag erg-only access and the plan builds entirely around indoor rowing pieces.
Does this work with Strava or erg data?
Yes, connect Strava to feed your session data back into pacing and progression.
Is it suitable for a learn-to-row beginner?
Yes — Inexperienced or Beginner skill level prioritises technique and aerobic base over intensity.
Will it fit around my club's squad training?
Tell it your existing squad sessions and supplementary erg or strength work is scheduled around them.
Does it taper before a regatta?
Yes, add your regatta as an event and the final week reduces volume while keeping race-pace sharpness.
Build my free rowing plan
Free to generate. No credit card required.
Build my free plan