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Beginner · Sport plan
Rowing — Beginner
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Beginner
Total days
5
Est. time
3.3h
Rowing
5 daysDay 1 — Posterior Chain Power
Posterior Chain Power
- Posterior Chain Power3 × 10
Day 2 — Aerobic Steady State
Aerobic Steady State
- Erg Row40 min @ Z2
- Nasal Breathing5 min
Day 3 — Threshold Intervals
Threshold Intervals
- Bike Intervals5 × 4 min @ FTP
- Recovery Spin5 min
Day 4 — Grip + Forearm
Grip + Forearm
- Dead Hang3 × max
- Plate Pinch3 × 30s
- Wrist Roller3 × down/up
Day 5 — Anti-extension Core
Anti-extension Core
- Dead Bug3 × 10/side
- RKC Plank3 × 30s
- Hollow Hold3 × 20s
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