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Training Programmes
Learn-to-Row Starter Plan
Novice
A gentle, confidence-building six-week plan for people completely new to rowing. Covers the basics on the erg and the water, with simple sessions and clear goals for each week.
Free
7-page PDF · instant download
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This is general information, not medical, physiotherapy or personalised coaching advice. Consult a qualified professional before starting, especially if you have an injury or health condition. Train within your limits and stop if you feel pain. You take part at your own risk. Always follow the guidance and safety requirements of USRowing and your club.