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Training & Workouts

Workouts, training plans, technique guides, coaching channels, recovery resources, and nutrition for erg athletes.

Nutrition

HPSNZ Performance Nutrition High Performance Sport NZ's traffic-light framework for matching fuel to training load — red, amber, and green days with practical eating guidance for rowers.
Rowing Australia Nutrition Bronwen Lundy (AIS lead dietitian) on periodizing nutrition to training load, race-day fueling, supplement risks, and lightweight weight management for rowers.
British Rowing Nutrition Guide (PDF) Official governing-body guide covering pre-training meals, race-day strategy, recovery eating, and supplement policy for high-performance rowing.
CrossFit Journal — Zone Meal Plans (PDF) CrossFit's structured 40/30/30 macro block system with protein, carb, and fat food charts plus multi-week meal plans for sustained performance.
CrossFit — Nutrition Basics CrossFit's foundational nutrition principle: eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
Concept2 Forum — What Does a Good Rowing Diet Consist Of? 146-reply community thread on protein timing per meal, race-day breakfast protocol, low-carb vs high-carb debate, and flaxseed smoothie results from veteran rowers.
Concept2 Forum — 24-Hour Individual Row Nutrition Ultra-endurance fueling: 60+ grams of carbs per hour, fructose over glucose for stomach tolerance, and what real rowers ate across a 24-hour row (cashews, Tailwind, jelly babies).

Workouts & Sessions

Concept2 Workout of the Day (WOD) Official Concept2 resource covering products, training, support, or event information for indoor rowers.
British Rowing Go Row Indoor Workouts British Rowing resource covering clubs, technique, events, or indoor-rowing development information.
RowingRelated Workouts Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.
UCanRow2 Free Workouts Free indoor rowing workout library with progression ideas and simple coaching cues for better sessions.
Opex Fit Concept2 Workouts Practical Concept2 rower workout guide covering sessions, pacing ideas, fitness tests, and how to use the machine well.
K Squared Fitness Rowing Workouts Practical library of Concept2 rowing workouts, coaching notes, and session ideas for everyday training.

Training Plans & Beginner Paths

British Rowing Training Plans British Rowing training plans for beginners through experienced indoor rowers across several goal levels.
Concept2 Couch to Consistency Beginner-friendly Concept2 training plan built to create consistent rowing habits and aerobic fitness.
British Rowing How to Indoor Row British Rowing guide to indoor rowing basics, app recommendations, technique, and useful training resources.
TrainingPeaks 12-Week 2K Plan Structured 12-week 2K indoor rowing plan for building toward a specific race-distance goal with repeatable weekly sessions.

Technique & Form

Concept2 Training & Education Official Concept2 resource covering products, training, support, or event information for indoor rowers.
Dark Horse Rowing Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.
Coach Bergenroth Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.
Decent Rowing Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.

Recovery, Mobility & Warmups

Concept2 Rest & Recovery Official Concept2 resource covering products, training, support, or event information for indoor rowers.
British Rowing Mobility Tips British Rowing resource covering clubs, technique, events, or indoor-rowing development information.
EXR Stretching Guide Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.
Thoracic Spine Mobility for Rowers Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.

Coaches & Video Channels

RowAlong (follow-along workouts) Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.
British Rowing Indoor Rowing Playlist British Rowing playlist focused on indoor rowing workouts, technique, and practical instruction.
Hydrow Coaching Videos Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.

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Last updated: May 2026