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2. Request to join our Facebook group
3. Get rowing!
Want something more personalised? Contact Sam for bespoke plans.
The Fitness Matters Indoor Rowing Plan is a continuous, fully supported and personalised plan suitable for all ages and abilities. The only basic requirement is an up to date 2km time.
Earlier this year you may have noticed we began to offer a series of Concept 2 training plans which were initially offered as a free ‘pilot’ to gauge interest. We then subsequently offered these as charged plans in order to ensure the level of preparation and coaching support could continue. These were designed for those wanting to make gains both in terms of fitness and experience on the Concept 2 rowing machine.
We have now started to reflect on our experience of having offered training in this format, drawing on the experiences we encounter daily through the activity that occurs within the groups we run, the individual contact Sam has with many of our ‘planners’, and the feedback we receive during the closing stages of any plan we offer.
Our plans have historically offered up to 5 x weekly pre planned workouts, pace guidance and coaching input in a mutually supportive group environment. According to the feedback we’ve gained this set up reinforces structure, accountability, variance, and consistency in training whilst also helping participants build confidence and stay motivated. To date, the progress made has been astounding, and in many respects is hard to quantify because actually what we’ve come to learn from feedback is that there’s more to be gained from taking part than reducing numbers on a monitor.
Ultimately our sense is that’s what’s been offered has been very well received. The whole most certainly being greater than the sum of its independent parts…It’s never just about the session programme. The package we’ve developed has been enough to sustain interest at a level neither of us could have imagined when the initial call for 6-8 volunteers to take part in the pilot was put to people via the various Facebook forums.
So, given the feedback and the need to think mid to long term about sustainability in terms of participation and quality, we’re looking to evolve. We want to continue to massively reinforce consistency in training and believe that the best way to do this is offer one plan for all, all year round. We are therefore shortly due to launch what will hopefully in the future more fondly become known as the Fitness Matters Plan but in the meantime will more formally be named Concept 2 Rowing Plan by Fitness Matters! A rolling programme that centrally teaches the concept of ‘gearing’ (like all our previous plans) and guides you through its application. Maintaining consistency in training is after all truly only truly achieved if consistency in the application of that training is achieved. The fundamental principle therefore remains the same…make every stroke count, don’t over load OR adopt speed over power as a means to achieve sessional goals that ultimately reinforce bad habits, weaken form or don’t generalise across all session formats. Be consistent.
This plan has been proven to enhance performance across a range of ranked distances due to the unique combination of endurance, speed and power based sessions that comprise a typical FM weekly training plan schedule. The timetable is very much informed by the UK indoor rowing race calendar, but if you have a specific request to train for a particular distance for a time limited period we will be able to help incorporate this into your weekly training.
If your goals change, feel free to adapt your plan accordingly. You have the flexibility to decide whether to engage in more or less training.
The plan will provide 5 sessions a week. It is entirely up to you how many sessions you undertake. As with anything, the more consistently you train towards a goal, the more likely you are to achieve it.
The pace guides are there for a reason. They are central to the concept of ‘gearing’. All sessions will indicate a specific guide in terms of pace based on an initial 2k time. If in doubt stick to the guide. The guide is designed to prevent you overloading your stroke at low rate AND substituting power with speed at higher rates. Both of which are habits that if formed over time are likely to weaken your stroke profile and affect your technique, efficiency and ultimately performance.
This plan is designed as a rolling programme, and not every session needs to be completed. If for a time your circumstances or priorities change then feel free to withdraw and rejoin at a later date should you so wish. You will not be charged for the period that you withdraw from participation.
As with all previous plans feel free to add additional cross training sessions as you so wish. Be aware however if you’re looking to improve your rowing performance…then it’s rowing you need to be doing most of!
We offer a range of training options at Fitness Matters:
Our Workout of the Day (WOD) group is a group for people looking to generally improve fitness using the rowing machine (£12 a month).
Comparatively our group plan offers sessions of a similar structure but with more individual coaching input aimed specifically at improving gearing and performance across a wider range of distances. The session content will also be informed by forthcoming events on the race calendar (£23.50 a month).
If you’re looking for some more detailed individual coaching then the bespoke service offers you tailored sessions around a specific goal taking into account your individual circumstances more closely (Please contact for further information).
Here's what clients said about our previous programmes
I did the Fitness Matters starter plan as I was lacking direction. In the four weeks I have loved every part of it. The sessions are tough enough to push you beyond your limits but rewarding enough to give you the rowing bug! I've felt confident to take on and beat my targets and my technique, pacing, and speed has improved no end. Loved being part of this friendly, supportive group and will continue on the next training plan to improve even further. Thanks guys!!! X
Loved the starter plan, especially the feedback from Sam. One thing that I would cover in this plan that was not mentioned was how to approach a 2k row. I would love to learn more about how to approach the 2k, and even a race plan. Overall a great plan, and would definitely recommend to others.
I was looking for something in my training... Structure, direction. To challenge and improve myself physically, mentally and to go on a journey. I wanted to lose weight. I wanted to be Sub7. Hell, I wanted it all. The 8 Week Off Season Plan offered the perfect platform to achieve all of that and more. They say that you should never underestimate the power of a group of people with shared goals - it's true. The support and expertise that comes from both the coaching team and other participants is invaluable.
Sam creates an environment for success, he promotes a culture of continual improvement and turns your focus on training into that journey. Sure you'll have to put in hard metres, but nothing comes for free. 8 weeks on and I've smashed 15 seconds off my 2km time, lost another stack of weight and improved my discipline/control in rowing terms taking my ability to a whole new level, way beyond my expectations... If you are serious about getting into indoor rowing, you want to improve your fitness or you just wanted to be part of a group of like-minded people all striving for improvement - the team at Fitness Matters should be your first choice training partner
I've never been as motivated to row and train hard since joining fitness matters. It's a brilliant team and I'd have no hesitation in recommending Sam's programmes to take you onto the next level regardless of your ability. Looking forward to the next plan already........
This is my second program with Fitness Matters, and just like clockwork, my second set of PRs in 2016. I couldn't be happier with the progress I'm seeing on the erg. The sessions are well-designed, interesting, and, dare I say, even fun (on occasion). As soon as I put the handle down on my first 6:30 2K and caught my breath, I already started looking forward to the next program and more progress. Thanks to Sam, Victoria, Chris, and the whole Fitness Matters team for inspiring me, encouraging me, and holding me accountable for every session! Patrick
This was my first online indoor rowing program and I loved it! With the help of Sam and his team, after completing the 6 week program I improved my 2K time by over 13 seconds. Whether you are a beginning recreational rower, a World Champion, or somewhere in between, this indoor rowing plan will challenge you enough to improve your current fitness level and help you achieve your personal goals, as long as you are willing to put in the work. Since the workouts are tailored to each athlete's current rowing ability, you can work towards your personal goals while still being a part of the team. The Facebook forums are encouraging, supportive and often times, comical. You can't put a price on the free advice and encouragement you get from some of the best indoor rowers in the world.
Plan worked well for me. The weekly spreadsheet format allowed me to complete the sessions on my schedule and at my appropriate pacing. Loved the feedback from everyone. It provided the information I needed as a newbie. I didn't have any issues and have no recommendations. Great program!
Excellent. You have a very good training plan, the right amount of work load, quality, 'the gearing principle'.... And you have to do it, because you have to take note and post every session, view sessions from other members, give and receive support, ask Sam when you have a doubt, speak with other members, and plus plus plus ...
Nothing but positives for this plan. I am a relative novice to indoor rowing having dabbled a bit during my rugby career.
I followed Sams P2W6 training plan. A very exciting and challenging plan that clearly is going to develop my progress forward. I feel that it is exactly this kind of training I need to get back into the shape I want to be.
The plan has been great. I think the fact that you have so many people it allows you to find your level. Then make sure you stay with the people who are at your level. Maybe even pass them.
The 6 week plan has been a fantastic experience,it is well thought out and has brought together a plethora of people, from different backgrounds with 1 common aim, to improve their rowing. With Sam's inspirational approach and his methods I would say there has been a 100% success rate for those who complete the programme,he practises what he preaches and has done every single workout and shared his results with the rest of us. The plan does what it says on the tin,and you cannot ask for more than that highly recommended for all abilities!