Workout Plans
Pre-designed Plans
SplitRowr includes several pre-designed workout plans
The Pete Plan (Beginner)
This is a 24-week program designed to take you from 5000m to longer distances and high-intensity intervals. It is widely considered the gold standard for new rowers building a base.
- Duration: 24 Weeks
- Focus: Aerobic base and interval speed.
Concept2 Benchmarks
A collection of standard “Ranked” pieces used in the rowing community to measure progress and compare scores.
- Tests included: 2000m, 5000m, 10,000m, 30:00, and 60:00.
- The Marathon: A dedicated day for the 42,195m challenge.
Advanced Programs
For experienced rowers, we include logic for complex non-linear periodization:
- The Wolverine Plan: Highly complex workouts focusing on Level 4 sequences with specific stroke rate targets.
- Magnusson 5K: A specialized plan to crush your 5000m personal best.
- Krupp Plan: High-volume, low-intensity training for weight loss and ultimate base building.
How to Follow a Plan
- Open the Training tab in SplitRowr.
- Select a Plan that matches your difficulty.
- Tap on the current Day to view the workout details.
- Tap Start Workout to automatically configure the machine and your display.
- SplitRowr will track your progress across weeks and days, marking completed sessions.
Tip: Interval workouts will automatically advance your machine’s intervals and display the specific targets (like SPM or Pace) for each work period.