WaterRower Weekly Training Tip 34 - How Often to Train a Week?

[WaterCoach]

Most articles suggest exercising for 20 minutes at least 3x a week.

I believe in order to maintain fitness levels, you need to row at
least 4x a week of varying durations and intensity. For example each
week aim to complete:
1x 30 minutes at 60% intensity
2x 20 minutes at 65-70% intensity
1x 15 minutes at 70-75% intensity

These different training sessions will have different effects on the
body and each are valid to ensure an overall improvement in your
fitness.

(Please note that the durations and intensity suggested above in the
example is for intermediate level rowers.)