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Rowing & Indoor Erg Training

A club or erg start chosen well, the stroke and drag factor set up right, steady and interval weeks logged by split, and a route from a first 2,000 m test to regattas, head races, selection and coaching.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Rowing & Indoor Erg Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

Rowing & Indoor Erg Training

Training on the water with a rowing club or on an indoor rowing machine, with technique work, split targets and erg test pieces.

  1. Club rowing, indoor erg or both
  2. Health questions before hard erg pieces
  3. Erg damper, drag factor and monitor set-up
  4. Legs, body, arms stroke sequence on the erg
  5. Learn to row course at a local club
  6. Swim test and capsize drill before going afloat
  7. Baseline 5,000 m steady erg piece
  8. Rowing log of splits, rates and drag factor
  9. Weekly erg and water training week
  10. Long steady state at a capped stroke rate
  11. Weekly intervals at 2,000 m race pace
  12. Crew availability and weekly club outings
  13. Twice-weekly strength for the rowing drive
  14. Monthly technique video on the erg
  15. Hands, blisters and seat sores routine
  16. Erg chain, seat rail and monitor maintenance
  17. Boat, blade and boathouse duties
  18. Monthly rowing block review
  19. Quarterly 2,000 m or 6,000 m test schedule
  20. Catch timing and the recovery ratio
  21. Pause, feet-out and pick drill set
  22. Sculling a single without capsizing
  23. Sweep rowing on stroke side and bow side
  24. Reading the force curve on the monitor
  25. Breathing rhythm at high stroke rates
  26. Learning to cox and steer a crew
  27. Circulation pattern and hazards on your stretch of water
  28. Choosing a home rowing machine
  29. Logging pieces to an online erg ranking
  30. Lower back niggles after long erg pieces
  31. Novice, recreational or competitive squad
  32. Winter training when the river floods
  33. Rowing kit for training and racing
  34. First 2,000 m erg test with a pacing plan
  35. Indoor rowing championship entry
  36. First regatta in a novice crew
  37. Head race over a long course
  38. Winter distance challenge of 200,000 metres
  39. Team erg marathon relay for charity
  40. Novice season as a university rower
  41. Masters rowing in a veteran crew
  42. Returning to the erg after years away
  43. Early outings around work and family
  44. Coastal and sea rowing for river rowers
  45. Erg base for runners and cyclists in the off season
  46. Breaking a 2,000 m time barrier
  47. Lightweight rowing decisions with a dietitian
  48. Seat racing and crew selection trials
  49. Rigging spread, span and oar length
  50. Coaching novice rowers at your club

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Club rowing, indoor erg or both

Before spending money on a club membership or a machine, decide where your rowing will actually happen. A club gives you coaching, crews and racing on the water but ties you to outing times and daylight, while an erg at home or in the gym fits round anything but never teaches you to balance a boat.

First tasks

  • List the rowing clubs within 30 minutes of home and their open days
  • Check which nearby gyms have an air-resistance rowing machine
  • Watch a novice outing or a gym rowing class before deciding
  • Write your choice and a start date into your calendar

Health questions before hard erg pieces

Maximal erg pieces push heart rate to its ceiling and load the lower back in a flexed position for hundreds of strokes. If you have a heart condition, high blood pressure, a history of back or rib trouble, or have been inactive for years, a short conversation with your doctor before your first all-out test is sensible. It also leaves you with a written note of anything to watch for.

First tasks

  • List your heart, blood pressure, back and rib history in one note
  • Book a routine appointment if anything on the list is unresolved
  • Ask whether maximal 2,000 m testing is suitable for you now
  • Write any limits you are given at the top of your rowing log

Erg damper, drag factor and monitor set-up

The damper on an air-resistance rower is not a difficulty setting, and plenty of beginners crank it to 10 and then wonder why their back aches. Drag factor is the number that matters: it shifts with dust, temperature and the machine, and it is what lets you compare pieces between sessions and gyms. Setting it once, knowing how to read it and fixing the monitor display saves every later session from guesswork.

First tasks

  • Find the drag factor display in the monitor menu
  • Adjust the damper until the drag factor sits in your target range
  • Set the foot stretcher so the strap crosses the widest part of your foot
  • Write the drag factor and stretcher hole number in your log

Make it yours.

Install Rowing & Indoor Erg Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.