The answer is variation, in other words, mix it up and make it interesting. We've listed below a few suggestions for a workout, start with a beginners program if you're new to rowers.

The important factor in your training is your rowing machine technique - if you get it wrong it could lead to injury and stop you training. A good technique can help you train for years with very little stress to your joints. For this reason, your first few sessions should focus on your technique - see our guide here.

The variables in any training sessions are:-

• Time or Distance
• Strokes per minute
• Resistance level

Vary your training using the above as a target and you've got a great way to stay in shape for life.

The following workouts are from The Complete Rowing Machine Workout Program - a structured training plan we can recommend for getting the best from your rower.

Start with workout #1 at an easy pace. When you're comfortable with this program vary workouts #2 to #4 for the next two to four weeks.

Remember, the goal is to work on your technique and vary the workout each day. When you find the above is no longer a challenge. move onto the intermediate program below.

You should also start to record your times for comparison as it helps to ensure you're improving and when you can see results it helps with motivation. Top rowers will be PC compatible and have software to record your performance over time.

Our Tip: Choose what we call an 'acid' test, such as your time for 1500m and once a week go for a personal best over this distance.

You may also consider using heart rate training programs if your rower has this very useful feature.

The Best Rowing Machines we've reviewed so far