Rowing Machine Workouts

Full-body indoor rowing workouts — fat loss, cardio, strength & technique. Works for any rower or home setup.

Get stronger and fitter with guided rowing machine workouts. Build muscle, lose weight, or enhance your overall health! 

Follow along with rowing programs that help you smash your goals. Rowing is an excellent full-body workout that caters to all fitness levels, helping you live with energy and vitality.

Why this app?

Rowing workouts that help you achieve and exceed your personal targets. If you’re new to rowing, start with our Beginner Plan. Looking to shed some pounds? Our Weight Loss Plan is perfect for you! Rowing regularly will help you see progress and feel stronger over time.

Train from just 2 days a week to improve your rowing ability and technique with simple approachable routines. Use the SPM metronome to keep your stroke rate in time. Each rowing plan is designed to help your body adapt and improve while minimizing the risk of injury or burnout.

Why choose us?

These rowing machine workouts are perfect as a supplement to your gym routine or for use with an at-home rowing machine, such as the Concept2. They're easy to follow and can be used regardless of your fitness level. No specific equipment needed!

FEATURES

GUIDED ROUTINES: Choose a rowing plan based on your fitness level and goals. Target your ideal SPM and follow rest guidance with HIIT-based rowing training, perfect for indoor rowing.

ACTIVITY TRACKING: Monitor your rowing activity to ensure continuous growth. Use the countdown timer to enhance your rowing ability and endurance.

AUDIO COACHING: Enjoy audio coaching with support to play your own music in the background. The metronome helps you maintain your target SPM, ensuring you row at the perfect pace.

CUSTOM WORKOUTS: Build your own rowing workouts. Set your desired SPM and duration to row your way, while staying in sync with the metronome.

FREE ROW: Row at your own pace with Free Row. Simply increment or decrement your SPM as you go to follow along with the metronome and phase guide.

WORKOUT LOGGER: Log all your rowing workouts and repeat your favorites. Track metrics like average heart rate, distance, and split time to monitor your improvement over time.

APPLE HEALTH INTEGRATION: Sync your rowing workouts with the Health App to get a comprehensive view of your daily activity.

DAILY EXERCISES: Supplement your rowing workouts with recommended exercises. Warm-up, cool down, and build full-body strength with additional exercises.

Legal Disclaimer

This app and any information given by it are for educational purposes only. They are not intended nor implied to be a substitute for professional medical advice. You should always consult your healthcare provider before beginning any fitness program.

If you upgrade to a premium subscription, payment will be charged to your iTunes account at confirmation of purchase. Your subscription renews automatically unless cancelled at least 24 hours prior to the end