ROWING TRAINING PROGRAM

ADAPTED TO YOUR FITNESS AND SCHEDULE

ROWING TRAINING PROGRAM

ADAPTED TO YOUR FITNESS AND SCHEDULE

Inspiring rowing workout plans

Use the time you have to train in a smart way, to improve or maintain your current fitness level, be motivated to show up at training, and look forward to the next session. Join us!

For racing

It’s like having a personal trainer who knows exactly how to get you in the best shape possible at the right time.

We find you the:

suitable threshold and composition
length and type of workout
work per stroke
types of intervals

So you can focus on your training, prepare and get ready for your event.

For general fitness

With a minimum of 4 weekly rowing training sessions, you can help maintain your general level of fitness.

Are you busy with work or studies, having no real target or goal to train for? Let us set you up with a smart rowing training plan that fits into your busy life. Stay inspired to stay in shape so when the action starts, it will require less to get in top form.

Or purely for the enjoyment of getting your heart pumping and enjoying physical training.

For beginners

Do you have access to a rowing machine but you have never really had a workout plan that could help you get in shape? Our rowing training programs are also for beginners.

The rowing machine is one of the most efficient fitness machines. The start is actually a very motivating period, following a structured workout plan, with a Power Guide, you can begin to see results almost immediately.

Suitable both for

Indoor rowing

An indoor rowing machine is one of the most efficient cardio fitness machines on the market. Our workout plan can help you get the most out of this machine, both motivate you to train, give instant feedback from the monitor on your progress, and will get you hooked on training in no time.

On water rowing

Equipped with a simple Stroke meter, you can easily use the rowing workouts on the water by following the given stroke rate.

Tailored Rowing Training Program

Rojabo rowing training program uses five ingredients to calculate workouts for the following 21 days, tailored for your personal goals. You let us know

when you want to train,
personal information (age, background training level), and
your season goals

In addition, we ask you to perform two simple tests on the indoor rowing machine, a Power Efficiency test and an Endurance test, to give us the exact information about your current fitness level.

You get a workout plan, so you know, what to do, how hard to pull, and when.

In addition, we give each and every rowing training workout an intensity value, points you earn by completing the workout. This way, it becomes easy for you to compare the impact the different workouts have on you.

The features

Weekly workouts
Weekly intensities
Power guide
Rojabo Meters
Fitness progress

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Try it free

Full access. No credit card required.

How it works

You give …

Your training days
We need to know which days you plan to train and at which time of day.
Your background level
We need to know your training background level, from beginner to elite.
Your season goals
Set your goals for the season and stay motivated. We will help you peak on that day.
Power Efficiency Test
We need to know how efficiently you convert your stroke into power and therefore require you to take a test on the erg.
Endurance Test
To ensure that your rowing training program fits your current fitness level, we need you to complete the Endurance Test every month.

You get …

Tailored Training Program
that fits your current daily schedule, fitness level, and training towards your goals.
The Rojabo Meters
indicate your actual max, your potential max, and your Rojabo Index.
The Power Guide
helps you perform quality strokes and know how much you need to push at a given stroke rate.
The Weekly intensities
help you prepare and plan your effort for the upcoming workload. We give you a graphical view of the intensities for the next three months.
Great support
We are always here to help you. Just email us if you have any questions.

What our users say about our rowing training programs

Rojabo has helped me prepare for the US Masters National Championships which I participated in last weekend. I rowed the pair in four events, my age group, G or 65-69, B, E, and F. We won Gold, Silver, fourth, and Bronze respectively in those races. I attribute a lot of the success to the Rojabo training app. It prepared me much better than I had been in prior racing.

Thank you for all you/Rojabo did to help me have so much success!

Richard W Smith

Just wanted to say: I trained with rojabo two years ago an managed to reach a 3:01min on 1000m after 4 month of rojabo-training (3:08 before) and got bronze at the german indoors champs category 30-39years. Thank you very much:)

Andreas ThiemNow I’m a fast rower

I’ve loved these workouts! I am the mother of a 2-year old, I have my own business, and although I’d love to be a professional rower, I’m not! Your workouts have made it possible for me to progress in a balanced way. And having a variety of workouts is the best! Thanks!

Laureen Blake CrandellPrincipal, Pixie Song Events

After 6 weeks on your program I dropped my season best 6K ERG – actually my best in the last 11 years since I started training again – to 20:52.3. Not very impressive if I were an elite oarsman but as a 51 year old training alone in my basement, I’m happy with the progress. Looking forward to more training

Michael J. Totta, M.DPhysical Medicine and Rehabilitation

Knocking off seconds in a sport where 1/10’s are the norm for improvement is substantial. I think I was amazed at the 500m more than anything because I don’t re-call anything resembling what I would call “speed work” in the first four weeks. I’ve been trying to lower my 500m time for several months. These times are not exceptional, but for a 57 yr old light weight they’re decent. Several months ago breaking 7m for 2000m seemed impossible. Now…I know it’s going to happen. In addition your 2k “predictor ” was again pretty much dead on. After my last test on Sunday your program predicted a 2000m PR of 7:05. That turned out to be amazingly accurate.

Needless to say I’m thrilled with your program and recommend to everyone I know (well, everyone who erg’s!).

Edward PetersonTech Support

I am really impressed with how well the workouts at the recommended intensities push me. I am already noticing real improvement. I also think I finally understand the efficiency test. It makes perfect sense to me now.

Edward DemetriouInvestment Manager

The Power Efficiency Test

The purpose of measuring your power efficiency is to find your natural work per stroke. How you are able to keep your work per stroke while changing the rate you row in.

It is vital that this is not performed at a max test, but to give an indication of what your standard power is.

When you complete the Power Efficiency Test, we calculate your personal Power Guide.

The Endurance Test

The endurance capacity is measured as how many minutes you can row in your target rowing watts, with an increasing SPM ( Strokes-Per-Minute). Your target rowing watts are stated in your Power Guide.

The test itself is a step test where you row X times 4 minutes starting from 20 SPM increasing with 2 SPM for every step. There is no rest between the intervals.

The result is used for keeping track of your current fitness so that your rowing workout plan is adapted to your current fitness.

How hard do you need to push? – The Power Guide

Both training too hard or too lightly can have its consequences.

The Rojabo Training Program provides you with a Power Guide. Recommendations on how hard you need to pull at different strokes per minute.

We indicate the average pressure in both watts and average pace for 500 meters for the different SPM’s (Strokes Per Minute) ranging from 20 to 36. The closer you stick to the recommended watts, the better your chances are of succeeding.

The Rojabo Power Guide tells you what you need to push at different stroke rates

Try for free!

Full access. No credit card required.

Are you getting faster? – The Rojabo Meters

Rojabo Meter give you an indication of your fitness abilities

Try it free

Full access. No credit card required.

How do you know if you are progressing?

The Rojabo Training Program calculates three indicators from the results of the Power Efficiency test, the Endurance test, and the background information you provide us. These indicators tell you where you are now, where you are going and what we think you can achieve with our rowing training workouts.

Rojabo Index

The Rojabo Index indicates your performance capacity at the moment.

We calculate the index based on the result of your Power Efficiency Test and Endurance Test.

A higher index means a higher performance capacity, and your training plan will have workouts with a more increased workload.

Actual Max

Indicates what we estimate you will be able to pull on a 2K meter erg test today and the stroke rate you should perform the test in.

Potential Max

The Potential Max indicates our calculation of how fast you potentially can row on a 2K erg test, based on your Power Efficiency Test results, your age, and gender.

ROWING TRAINING PROGRAM

ROWING TRAINING PROGRAM

Inspiring rowing workout plans

For racing

For general fitness

For beginners

Suitable both for

Indoor rowing

On water rowing

Tailored Rowing Training Program

The features

Weekly workouts

Weekly intensities

Power guide

Rojabo Meters

Fitness progress

How it works

You give …

Your training days

Your background level

Your season goals

Power Efficiency Test

Endurance Test

You get …

Tailored Training Program

The Rojabo Meters

The Power Guide

The Weekly intensities

Great support

What our users say about our rowing training programs

The Power Efficiency Test

The Endurance Test

How hard do you need to push? – The Power Guide

Are you getting faster? – The Rojabo Meters

How do you know if you are progressing?

Rojabo Index

Actual Max

Potential Max

Rojabo ApS

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