10K A Day: Free 7-Day Starter

Want to know what 10,000m a day does for your stamina, strength and discipline? Try the first week free.

This is the first 7 days of the 10K A Day 40-Day Rowing Challenge. Seven days, seven different rows, 10,000m every day.

Inside you'll get:

• 7 different sessions: steady stamina, intervals, circuit row, pyramid, split long row, power mix and recovery

• A simple effort guide, so no two rowers need the same pace

• Rowing technique, warm-up and cool-down

• A progress tracker to log your times

All you need is an indoor rower. Check with your doctor first if you're new to exercise or have a medical condition.