Below is a recommended program for applying the U.S. guidelines for rowers.

There are 2 levels, Baseline & Competitive, based on your goals and the time you can devote to exercise. The Baseline plan closely follows the U.S. guidelines and will keep you fit for rowing in the spring. The Competitive plan requires more hours to build your conditioning for racing. In either case, you should start slow (shorter end of the workout duration) if you have not been exercising regularly. As always, consult your physician if you have any health concerns before engaging in an intensive exercise program.

Set up your own plan that fits your schedule. Recognize that erging is not the only exercise you can do. Skiing (downhill and especially cross-country), walking/hiking, running, working in the yard, and shoveling snow all count toward your weekly exercise minutes. Your coaches will send out weekly suggestions and motivational messages to keep you going until we get on the water in May.