Row for Weight Loss | Intermediate Progressive Plan

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

This plan is designed to be simple to execute but challenging enough to support weight loss goals. Each week consists of six rowing workouts you can do in on a rowing machine or in open water to promote calorie expenditure. There is one day of rest, but that is optional and users can choose to do a do a walk, yoga, or something else instead. There are three rowing interval workouts included each week to add intensity into the plan, to elevate overall calorie burn, and increase fitness levels more efficiently. Each week progresses, so the user is always challenged and avoids a plateau. PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!

Sample Day 1
0:30:00
20TSS
Row Steady Pace | 30 Min

Row at a moderate steady pace.

Sample Day 2
0:20:00
15TSS
Row Intervals | 1:1 x 5

Warm up with an easy row and then increase intensity with the intervals. Repeat the intervals for stated number of times. Cool down with relaxing meditative row for 5 minutes.

Sample Day 6
0:40:00
26.7TSS
Row Steady Pace | 40 Min

Row at a steady moderate pace.

Sample Day 8
0:35:00
23.3TSS
Row Steady Pace | 35 Min

Row at a moderate steady pace.

Sample Day 9
0:20:00
15TSS
Row Intervals | 1:1 x 5

Warm up with an easy row and then increase intensity with the intervals. Repeat the intervals for stated number of times. Cool down with relaxing meditative row for 5 minutes.

Sample Day 15
0:40:00
26.7TSS
Row Steady Pace | 40 Min

Row at a moderate steady pace.

Sample Day 16
0:20:00
15TSS
Row Intervals | 1:1 x 5

Warm up with an easy row and then increase intensity with the intervals. Repeat the intervals for stated number of times. Cool down with relaxing meditative row for 5 minutes.

Tammy Slauenwhite
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GO FIT LIFE!

As a coach, there's no better feeling than helping someone achieve a goal. I have been coaching athletes for over a decade, and LOVE it! I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include workout videos from my YouTube channel. I'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!