You’ve seen them on the river, in the news, in the movies! Now it’s time to learn more about rowing.
The weather is cold right now and the river a bit icy, but rowers continue training indoors!
Build Fitness • Learn Technique • Gain Confidence
A beginner-friendly indoor rowing program designed for adults of all ages and
fitness levels.
Learn safe, efficient rowing technique on the Concept2 erg while improving strength,
posture, and cardiovascular fitness. No prior experience needed.
Schedule Winter 2026:
Duration: 6 sessions • 60–75 minutes each
Dates: January 10th – February 14th | 7.45am – 9am (6 Saturday sessions)
Location: WEBCO – Wilton Presbyterian Church, 48 New Canaan Road, Wilton
Cost: $150
Registration Details below
Program Goals
Participants will learn to:
- Row safely with proper stroke technique and sequencing
- Understand erg setup, drag factor, and monitor basics
- Build foundational strength and aerobic fitness
- Develop posture, mobility, and rowing-specific movement patterns
- Train independently with confidence
Who Should Join
- Adults new to rowing or returning after time away
- Anyone seeking low-impact, full-body training
- Individuals wanting structured technique instruction
- Athletes cross-training from other sports
No fitness prerequisites — we meet you where you are.
Program Structure
Session 1 – Baseline Fitness & Technique Foundations
- Functional movement screen (mobility, hip hinge, posture)
- Light strength assessment (plank hold, bodyweight squat, hip hinge)
- Erg setup, safety, body positions (catch, drive, finish, recovery)
- Intro drills (pick drill, pause drill)
Session 2 – Stroke Sequencing & Efficiency
- Body over → leg drive sequencing
- Stroke rhythm (ratio, relaxation, breathing)
- Controlled steady-state rowing
- Technique video review (optional)
Session 3 – Power Application & Stroke Length
- Leg drive mechanics
- Avoiding early arm pull & over-reaching
- Power curve awareness
- Low-intensity interval session
Session 4 – Improving Fitness & Consistency
- Stroke rate control (18–24 spm)
- Efficiency drills: feet-out, reverse pick drill
- Functional strength focus (core, glutes, posture)
- Aerobic development set: 10–15 min continuous
Session 5 – Building Rhythm & Endurance
- Stroke smoothness and recovery flow
- Light power work
- Technique consolidation
- 20–25 min continuous row with coaching cues
Session 6 – Final Assessment & Next Steps
- Technique reassessment
- Optional 10–15 min benchmark piece
- Personalized feedback and training plan
- Pathways to fitness classes, masters programs, or ongoing erg sessions
Fitness & Strength Assessment Components
Included during the first and last sessions:
- Movement quality: hip hinge, squat, thoracic mobility
- Core stability: plank hold (timed)
- Functional strength: bodyweight squat, glute activation, hinge mechanics
- Aerobic baseline: easy 5–8 min row (rate capped)
These are not pass/fail tests — they ensure safe training and track progress.
See the section below to register.
Want more information but don’t know who to ask? Click below to complete our contact form, and we’ll get you to the right person.
Contact Us