New to indoor rowing, want to learn the fundamentals, improve your technique or get serious about training? Whatever your goal asensei has a training plan or a collection of workouts for you from our amazing coaches. asensei will walk you through these programs; you don't have to search for the next session, you don't need to program the rowing machine, track your results manually or figure out target split times - asensei takes care of all of that and more.
To help choose the best indoor rowing program for you the list of available asensei training programs for your Concept 2 rowing machine is shown in the table below. For more details you might also want to checkout our blog article - Our favorite indoor rowing training programs.
| Program | Description |
|---|---|
| (RE)COMMIT with Eric Murray |
Double Olympic Champion and Legend Eric Murray guides you through a fun 6 week program with guidance on your technique, stamina and speed, culminating in a 2K test. The first 3 workouts of this plan are part of the asensei app free trial, the example program planner can be found here and you will gain access to the full version as an asensei member. This program is nominally 3 sessions per week, but you can do them at your own pace, add in some extra sessions and some workouts are athletes choice. Suitable for beginners, intermediate and advanced rowers. The workouts will adapt to your abilities and Eric shares some technique tips and shares his rowing knowledge with you. |
| QUICKIES with Johan Quie |
QUICKIES is a designed to increase your aerobic capacity and improve your drive progression through a series of workouts which are around 30 minutes long - or less. These short workouts are coached by former Team USA athlete Johan Quie. |
| LEGS, BODY, ARMS with Johan Quie |
Inspired by Johan Quie’s college rowing days, LEGS, BODY, ARMS is a new asensei indoor rowing program consisting of seven workouts for all abilities and fitness levels - whether you have just started or are looking to beat your PB! Each workout is filled with insider tips on how to improve your rowing technique, drawn from Johan's first-hand experience as a former Team USA athlete and his time as a studio rowing coach in San Francisco. From sprint intervals to power 10s, rate pyramids to plank exercises, no two workouts are the same. |
| SMILE, SWEAT, SCULPT with Johan Quie | A collection of workouts themed around Endurance, Speed and Strength & Technique. San Francisco based coach Johan has been a stalwart of boutique rowing studios in the city and is now bringing his workouts to asensei. |
|
RECOMMIT PLUS with Eric Murray Beat your 2km time! |
Eric Murray and ASENSEI's best 2k training plan - RECOMMIT PLUS. It is a new 7 week program that will help you hit peak performance in time for your race, event or personal goal! The RECOMMIT PLUS 2km training plan is an extended version of Eric Murray's classic RECOMMIT program, featuring 14 all-new rowalong sessions, with 4 workouts per week. |
| RECOVER with Johan Quie | NEW! This 6-workout program is designed to help you enhance your recovery through strategic rowing sessions that balance intensity and rest. RECOVER is perfect for those returning to rowing, staying active on rest days, or balancing out high-intensity workouts/races. |
| EMBARK: Start Rowing with WaterRower |
Coached by Master Trainer Clare Holman from British Rowing this short program features a variety of workout types plus a guide to the WaterRower* itself. * Don't worry if you don't have a WaterRower, every asensei program works on all asensei compatible rowing machines. |
| SWEAT FACTORY with Johan Quie | Sweat Factory is a collection of workouts from coach Johan filmed on the roof of asensei HQ in San Francisco! |
| BE A DARK HORSE with Shane Farmer | This 8-week program from Shane Farmer will help build your mind and body and help you Become a Dark Horse. Featuring 5 workouts a week with a different theme every week. Each week includes 2 rowing and 3 off-erg strength and mobility sessions. |
| DARK HORSE ROWING PROGRAM with Shane Farmer | This 8-week program features only the rowing workouts from the Be A Dark Horse program so if you wish to focus on rowing only you can do so. |
| DARK HORSE OFF-ERG with Shane Farmer | Program of bodyweight strength and mobility exercises will enhance your rowing fitness. These off-erg workouts can be used standalone or coupled with the Dark Horse Rowing Program for those who are keen to build their mind and body. |
| TRAINING DAY with Johan Quie |
This program offers a range of workouts designed to challenge and inspire rowers of all abilities with an emphasis on perfecting technique, building endurance, and pushing limits with high-intensity interval training, 'TRAINING DAY' is the perfect way to take your rowing to the next level. Whether you are a seasoned athlete or just starting, join Coach Johan and discover the power of indoor rowing for yourself. |
| CREW X ASENSEI |
A collection of fun workouts. Fast Friday is a great introduction to working out with asensei. Or if you want to try something different then take the asensei Challenge or our Rowing Golf sessions - can you beat your friends? |
| MASTER THE BASICS with British Rowing |
British Rowing Master Trainer Clare guides you through this 8-week program that will build the skills, strength and stamina to make Indoor Rowing part of your fitness journey. It also features GB Rowing team members Tom George and Saskia Budgett who share some of their rowing insights. This program is great for beginners, but more advanced rowers can also benefit from the drills and challenges that will adapt to their abilities. |
|
(ABOVE AND BEYOND) |
A 6 week guided training program to get you in shape for the British Rowing Indoor Championships, aimed at either 2km or 500m competitors. Available to all asensei members this is an Above and Beyond program which guides you, sets goals, and tracks progress but contains no coaching while you row-along. |
|
A 12-week, 5 workouts per week training plan for the 6km distance - also suitable for those training for a 5km distance race. Coach Eric Murray will take you to the next level as you follow this program. It's a more intense training plan suitable for intermediate and advanced rowers, with an existing fitness base, who may have already completed some other asensei training plans. |
|
| (RE)LIVE with Eric Murray | A collection of workouts recorded as livestreams but with added asensei tracking and goal setting in the app. Contains lots of great insights, tips and Q&A sessions as Eric rows along with you for the whole of each workout. |
| ERIC MURRAY ABOVE AND BEYOND | Eric coaches you through this collection of testing workouts. These are standalone sessions that you might use to augment other training plans. |
| DARK HORSE ROWING ABOVE AND BEYOND | An additional collection of workouts from the Dark Horse team. |
| WARMUPS, COOLDOWNS, STRETCHES | A collection of standalone warmups, cooldowns and stretching routines from asensei coaches, Eric Murray, Johan Quie and Dark Horse Rowing. |
| ABOVE AND BEYOND: 5 MINUTE QUICKIES | Assorted 5 minute workouts. Ideal for using as part of a wider cardio workout |
| ABOVE AND BEYOND: 10 MINUTE BLASTS | Assorted 5 minute workouts. Ideal for using as part of a wider cardio workout |
| ABOVE AND BEYOND: 15 MINUTE WORKOUTS | Assorted 15 minute workouts. Nice short standalone workouts. |
| DRILLS AND SKILLS | A collection of standalone drills and technique tips to help you become a better rower. If you want to practice Johan's pause from finish drill, a pick drill, learn about the rowing machine setup, practice your sprint starts, try a metronome, hear some 2km racing tips, or any number of other drills then give this a try. |
| ABOVE AND BEYOND: LADDERS | Stroke rate ladders, build the intensity, from 6 minutes to 20 minutes in duration. |
When you subscribe for an asensei membership (via www.asensei.com/rowing), the programs above can be viewed in the app when you choose the PROGRAMS option on the main menu (or via the Hey asensei [+] button, then Workouts, on older versions of the app).
You can also see a description of each program and each workout within the program in the app.
A limited selection of workouts are available if you are trying the app as part of our free trial.
How do I select an asensei workout program?
asensei will recommend a new workout for you each time you open the app. If you want to change to a particular program you can manually choose to make that the active program.
What are asensei Above and Beyond Workouts?
Above and Beyond programs are collections of workouts that stand alone and generally don't include a warmup. These can be great sessions to just drop into, or you might want to use them as a warmup or cooldown - it's up to you!
Is asensei adding new programs and workouts?
asensei are always developing new workouts and programs, if there is a type of workout or program you wish to see then let us know via support@asensei.com
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