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Woman on indoor rower

Week 1 – Stronger (cardio)

Weights equipment

Week 1 – Stronger (S&C)

Rowers training indoors

Week 2 – Stronger (cardio)

Week 2 – Stronger (S&C)

Week 3 – Stronger (cardio)

Week 3 – Stronger (S&C)

Week 4 – Stronger (cardio)

Week 4 – Stronger (S&C)

Week 5 – Stronger (cardio)

Week 5 – Stronger (S&C)

Week 6 – Stronger (cardio)

Week 6 – Stronger (S&C)

Week 7 – Stronger (cardio)

Week 7 – Stronger (S&C)

Week 8 – Stronger (cardio)

Week 8 – Stronger (S&C)

Maximising gains

Nutrition for strength training

The deadlift

Cross-training to get stronger for indoor rowing