Ergometer & On-Water Session Library

Rowing Machine & On-Water Workouts by Stroke Rate

Structured rowing workouts for the ergometer and the water—complete with segment-by-segment stroke rate targets, seconds per stroke, printable boathouse cards, and downloadable Excel logs.

Download 3-Tab Master Workout Workbook (.xlsx) CSV Log (.csv) Open Stroke Rate & DPS Calculator →

Session Prescriptions

Structured by Stroke Rate & Seconds per Stroke

Rowing Machine (Erg) On the Water 20 Minutes
18 – 26 SPM

20-Minute Rowing Rate Pyramid (18–26 SPM)

A classic 20-minute continuous rate pyramid climbing from 18 to 26 strokes per minute and stepping back down. Builds rhythm discipline on the erg or on the water.

Volume
20 min
Sec / Stroke
3.33s – 2.31s
Training Zone
UT2 → AT
4 min @ 18 SPM 3 min @ 20 SPM 2 min @ 22 SPM 1 min @ 24 SPM +3
Session guide & A4 print card
.xlsx .csv
Rowing Machine (Erg) On the Water Endurance · UT2
18 – 20 SPM

UT2 Steady State Rowing Workout (2×20 min & 3×15 min)

The foundation of rowing endurance. Low-rate aerobic pieces at 18–20 strokes per minute (3.0 to 3.33 seconds per stroke) for the rowing machine or on the water.

Volume
40 – 45 min
Sec / Stroke
3.33s – 3.00s
Training Zone
UT2 Aerobic
15 min (or 20 min) @ 18 SPM 2 min @ Paddle 15 min (or 20 min) @ 19–20 SPM 2 min @ Paddle +1
Session guide & A4 print card
.xlsx .csv
Rowing Machine (Erg) On the Water 2k Race Prep · VO2 Max
30 – 34 SPM

8 × 500m Race-Pace Rowing Intervals (30–34 SPM)

High-intensity 500m sprint intervals at 2000m race pace and cadence (30–34 strokes per minute, 1.76 to 2.0 seconds per stroke) for the ergometer or on-water race prep.

Volume
4000m (8 × 500m)
Sec / Stroke
2.00s – 1.76s
Training Zone
TR / VO2 Max
2 × 500m (2:00 rest) @ 30–31 SPM 2 × 500m (2:00 rest) @ 32 SPM 2 × 500m (2:00 rest) @ 33 SPM 2 × 500m (2:30 rest) @ 34–36 SPM
Session guide & A4 print card
.xlsx .csv
Rowing Machine (Erg) On the Water 3 × 10 Minutes
20 – 26 SPM

Stroke Rate Control Ladder (3 × 10 min)

A technical 3 × 10-minute step-up rowing workout (20 / 22 / 24 / 26 SPM) designed to eliminate rushing the slide and lock in exact recovery ratio control on ergs and on the water.

Volume
30 min work
Sec / Stroke
3.00s – 2.31s
Training Zone
UT1 → AT
4 min @ 20 SPM 3 min @ 22 SPM 2 min @ 24 SPM 1 min @ 26 SPM +4
Session guide & A4 print card
.xlsx .csv
Rowing Machine (Erg) On the Water 5,000m Continuous
24 – 30+ SPM

5,000m Head Race Step Test (5 × 1,000m)

Build 5K and Autumn Head Race endurance with a continuous 5 × 1,000m negative-split step workout rising from 24 SPM to a 30+ SPM sprint finish.

Volume
5,000m
Sec / Stroke
2.50s – 2.00s
Training Zone
AT Threshold → VO2
1,000m @ 24 SPM 1,000m @ 25 SPM 1,000m @ 26 SPM 1,000m @ 28 SPM +1
Session guide & A4 print card
.xlsx .csv
On the Water Rowing Machine (Erg) 6 × 3 Minutes
32 – 40 SPM

On-Water Regatta Start & Base Settle (6 × 3 min)

Practice explosive regatta starts, high-20s transition strokes, and settling cleanly onto your 2,000m race base rate without losing boat speed.

Volume
6 × 3:00
Sec / Stroke
1.88s – 1.50s
Training Zone
Alactic Start → Race Base
2 × 3:00 @ 38 → 32 SPM 3:00 each @ 16–18 SPM 2 × 3:00 @ 40 → 34 SPM 3:00 each @ 16–18 SPM +1
Session guide & A4 print card
.xlsx .csv

Built for the Boathouse & Launch

Branded A4 Session Cards & 3-Tab Excel Telemetry Workbooks

Every workout in the library includes a purpose-designed single-page A4/Letter print layout and a multi-sheet spreadsheet workbook engineered for rowing coaches, coxswains, and solo erg athletes.

A4

Single-Page Waterproof Print Sheet

Click Preview Print Sheet or Print A4 Boathouse Sheet on any workout page to generate a single-page session card with a river-navy header, crew & wind write-in boxes, warm-up protocol, segment table, 10-row clipboard recording grid, and bottom 3-stroke stopwatch lookup bar.

XLS

3-Tab Excel Workbook with Live Formulas

Each downloadable .xlsx workbook contains three pre-styled tabs: 1. Session Log & DPS (auto-calculating Seconds/Stroke, Velocity m/s, and Distance Per Stroke), 2. Squad & Erg Line Log (compare up to 10 boats or ergs side-by-side), and 3. SPM & DPS Chart.

DPS

Boat-Class Benchmarks & Fault Diagnostics

Every guide includes target split, Distance Per Stroke (DPS), and 3-stroke stopwatch benchmarks across Eights (8+), Fours/Quads (4-/4x), Doubles/Pairs (2x/2-), Singles (1x), and Indoor Rowers—plus coaching fixes for common rate faults.

Rate Every Piece on the Erg or the Water

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