50 Indoor Rowing Workouts Based on Your 2K Pace

A digital workout library – not a training program

This is a digital PDF download containing 50 standalone indoor rowing workouts—not a fixed training plan or progression program.

Each workout is individually designed around your personal 2K pace, allowing you to choose sessions freely based on your mood, time, or training focus. No weekly structure, no required order—just effective workouts you can plug into your existing training whenever it suits you.

Using 2K pace as the reference ensures every workout automatically scales to your fitness level, making this collection suitable for both beginners and experienced indoor rowers.

Inside the PDF you’ll find a wide variety of workout styles, including:

• Interval-based rowing workouts

• Pyramid sessions

• Threshold and tempo pieces

• Endurance-focused rows

All workouts include clear pace guidance and are easy to follow on Concept2 rowers or similar indoor rowing machines.

What this product is:

✔ A digital PDF (instant download)
✔ 50 independent, varied indoor rowing workouts
✔ All workouts based on your own 2K pace
✔ Flexible—use any workout, anytime

What this product is NOT:

✘ Not a fixed training plan
✘ Not a week-by-week program
✘ Not a physical product

If you’re looking for structured but flexible indoor rowing workouts—without being locked into a program—this collection gives you clarity, variety, and purpose in every session.

🚣 Choose a workout. Set your pace. Row with intent.