Whether you’re a complete beginner or an Olympic athlete, our training information covers all requirements, irrespective of age or fitness. Everyone is always looking for ways to improve their training, or help them get the most out of the time they have for exercising. We have advice for anyone undertaking a structured training programme either for the first time, or after a long period of inactivity. This is particularly important for those managing their weight and anyone who may have health problems.

These are the training questions that are most frequently asked of us at Concept2:

How do I set up a training programme?
What workouts should I do to train for the 2000 meter race?
How can I manage my weight by rowing?
How should I use rowing for cross training?
What stretches should be done before rowing?

This training section is designed to answer these questions, and a few more. There are training programmes to download and by using our online ranking you can compare your times for your age group to other rowers from around the world.


  • Rowing exercises all of your major muscle groups: legs, arms, back, abdomen and buttocks.
  • Rowing exercises muscles through a wider range of motion than most other exercises. This means that your muscles stretch and your joints move to a greater extent, thereby promoting flexibility and mobility.
  • Rowing provides aerobic and anaerobic conditioning as well as strength conditioning.
  • Rowing is a great calorie burner. Recent studies show that rowing burns calories faster than biking at the same perceived level of exertion.
  • Rowing is a lifelong sport that can be performed and enjoyed by all ages.
  • Rowing is a smooth motion, rhythmic and impact free. Rowing offers diverse opportunities: inside, outside on the water, on land, competition or for self-satisfaction.
  • Rowing is a time-efficient workout. It doesn’t take long to get a great workout.
  • Rowing is a complete exercise. Rowing does not discriminate against age or gender.

On an individual level, rowing may offer these additional benefits:

  • Reduce stress and anxiety
  • Keep in shape for surfing, mountain climbing, swimming, running, rugby, cycling.
  • “Makes me feel great” – promotes well-being and self-esteem.
  • Weight loss, blood pressure reduction.
  • Relaxation and mediation, to clear one’s mind, to help one sleep.
  • Exercise when injured, rehabilitation.
  • Warm up for running or weight lifting.
  • A chance to watch TV without guilt.
  • The movement is naturally satisfying.
  • The challenge of improving, competing against oneself.
  • For camaraderie, to meet nice people.
  • For the FUN of it!