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Training & Workouts

Training plans, technique guides, workouts, coaching, recovery, and nutrition resources for erg athletes.

Workouts

Concept2 Workout of the Day (WOD) Official Concept2 resource covering products, training, support, or event information for indoor rowers.
Concept2 Training & Education Official Concept2 resource covering products, training, support, or event information for indoor rowers.
ErgZone Workout builder and competition platform for rowing, skiing, and biking with benchmarks and coach-shared sessions.
EXR (virtual indoor rowing app) Virtual indoor rowing platform with structured workouts, game-style courses, and multiplayer racing.
RowAlong (follow-along workouts) Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.
British Rowing Go Row Indoor Workouts British Rowing resource covering clubs, technique, events, or indoor-rowing development information.
CrossFit Open Workouts Official archive of the 2026 CrossFit Open workouts, useful for rowing-heavy benchmark pieces and season context.
CrossFit Quarterfinal Workouts Official 2026 CrossFit Quarterfinals workout archive, including rowing pieces used in online competition.
CrossFit Semifinal Workouts Official Semifinals workout archive with event standards and rowing-heavy tests from the 2026 season.
CrossFit 220126 Classic CrossFit workout page featuring rowing as the central conditioning piece in the session.
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.

Training Plans

British Rowing Training Plans British Rowing training plans for beginners through experienced indoor rowers across several goal levels.
TrainingPeaks 12-Week 2K Plan Structured 12-week program aimed at improving 2K performance with reusable session planning inside TrainingPeaks.
K Squared Fitness Rowing Workouts Practical library of Concept2 rowing workouts, coaching notes, and session ideas for everyday training.
Opex Fit Concept2 Workouts OPEX guide to Concept2 rowing workouts with programming ideas for conditioning and mixed-modal fitness.
Concept2 Training Plans Beginner-friendly Concept2 training plan built to create consistent rowing habits and aerobic fitness.
ErgData App Official Concept2 app for syncing PM5 workouts, saving sessions to the logbook, and monitoring live data.
CrossFit Rowing Technique Tips CrossFit technique guide focused on better rowing mechanics, effort management, and using the erg well in workouts.
British Rowing How to Indoor Row British Rowing guide to indoor rowing basics, app recommendations, technique, and useful training resources.

Technique

Concept2 Technique Videos 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.
British Rowing YouTube 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.
Hydrow Coaching Videos Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.

Pacing & Strategy

Rowing Level (calculator + standards) Performance calculator and standards site for comparing rowing times by distance, age, sex, and ability level.
Concept2 Pace Calculator Official pace calculator for converting split, time, distance, and watts across RowErg, SkiErg, and BikeErg sessions.
Concept2 Watts Calculator Official Concept2 watts calculator for converting average split pace into rowing power output and back again.
RowingRelated Pace Calculator Independent rowing pace calculator with split-to-watts conversion, quick race estimates, and common erg distance references.

Warmups

EXR Stretching Guide Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.
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.
Thoracic Spine Mobility for Rowers Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.

Recovery

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.
Hydrow Recovery Content Video resource with indoor rowing coaching, race footage, or product explainers depending on the channel.

Coaching

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.
K Squared Fitness Practical library of Concept2 rowing workouts, coaching notes, and session ideas for everyday training.

Apps & Platforms

ErgZone Workout builder and competition platform for rowing, skiing, and biking with benchmarks and coach-shared sessions.
EXR Virtual indoor rowing platform with structured workouts, game-style courses, and multiplayer racing.
ErgData Official Concept2 app for syncing PM5 workouts, saving sessions to the logbook, and monitoring live data.
StravaRow Independent site covering ways to connect rowing data with Strava-style tracking and training workflows.
The Rowing App Useful indoor rowing resource with relevant details, tools, or event information for erg athletes.

Youth & Beginners

British Rowing Go Row Indoor British Rowing resource covering clubs, technique, events, or indoor-rowing development information.
Concept2 Couch to Consistency Beginner-friendly Concept2 training plan built to create consistent rowing habits and aerobic fitness.
ErgData App Official Concept2 app for syncing PM5 workouts, saving sessions to the logbook, and monitoring live data.
Rowing Level (beginner standards) Performance calculator and standards site for comparing rowing times by distance, age, sex, and ability level.

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Last updated: May 2026