All AARC Learn to Row classes follow a set 6-week curriculum. This curriculm focuses on rowing technique on land, in the training barge, and in the shell. There is no set fitness level for entering a Learn to Row class, nor is fitness a primary goal of Learn to Row. However, if you are interested in doing some fitness work outside of class, here is some advice.

Rowing is primarily a leg sport, but it requires good overall fitness, excellent flexibility, and core strength (meaning abs and back). It also requires sound cardiovascular ability at the more advanced levels.

The best thing you can do to prepare for Learn to Row is to do some running, cycling, or eliptical training to raise your cardiovascular fitness level a bit, followed by lots of stretching once you've gotten your muscles warmed. Pay particular attention to the leg groups (quads, hams, calves) and your back and shoulders (lower back, obliques, delts, lats). Another important factor in rowing is core strength, so doing a few situps and back bends to strengthen your abs and lower back will help you a lot once you get into the boat. A good summary of some simple core exercises is available for download here.