This 7 week training plan that will start you from nothing to being able to complete an indoor erg race. For a little less than $4.00/week we take you through all the details for how to train smart. The pdf includes information about how to use the rowing machine, details about the plan, beautiful tables and a couple of pages to log all of your work out. There’s even a certificate for when you are all done as well as workout cards to tape on the rowing machine in case you forget details of the workout.