Rowing

Rowing Machine Workouts

Rowing coaching on your mobile to bring structure to your workouts. Build muscle, lose weight, and improve your overall health.

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Free 7-day trial. Cancel anytime.

Rowing interval in progress with a rest countdown and the next stroke rate target
Total Rowing program overview with its six training phases
Rowing Machine Workouts home screen with today’s session and weekly streak

Structure for every stroke

  • SPM metronome

    Hear your target stroke rate and row to the beat, no screen-watching needed.

  • Guided intervals

    Warm-up, work, rest and cool-down are timed and cued for you.

  • Programs for every level

    From a gentle starter plan to the six-month Total Rowing program.

  • Any rowing machine

    Air, magnetic or water, with or without a monitor.

I love the visual guide to help keep you on the correct pace, as well as the warm up, core and cool down workouts.
Carol A
Rowing metronome screen showing the target stroke rate, drive phase and interval timer

Daily guided workouts

Follow a structured routine to progressively improve

Choose a plan based on your fitness level and goal. Hit your target SPM with rest guidance using HIIT-based training, perfect for any rowing machine.

Free workout guides

Read the full plan, then follow it in the app with every session coached for you.

6 month program

Total Rowing

Twenty-four weeks, six phases, and sixty-eight guided sessions from beginner technique to peak fitness.

Read the plan ›

4 week plan

Rowing for Weight Loss

Four rowing sessions per week mixing intervals and steady work, with in-app coaching.

Read the plan ›

4 week plan

Rowing for Strength

A power-focused four week block with progressive SPM targets and interval coaching.

Read the plan ›

8 week plan

Foundations: Db Only

Dumbbell gym strength for rowers in Strength Training Workouts: Workout A and B with progressive load.

Read the plan ›

Takes getting use to however, it really is a full body workout. It is now my favorite cardio workout.
Er A

Questions? Answers.

What's included in the training plans?
Each training plan includes multiple weeks of workout schedules and progression tracking to help you reach your goals safely and effectively.
Do I need any specific equipment?
Each app is designed to work independently of any hardware brand. For example, Rowing Machine Workouts requires access to a rowing machine, but it does not matter which model you use.
How do I track my progress?
The app automatically logs your workouts, tracks metrics over time, and provides visual charts to show your improvement. After each session you can add details such as distance or average heart rate.
Is there a free trial available?
Yes. Each app offers a 7-day free trial so you can explore all features before committing to a subscription. You can cancel at any time.
What if I'm a complete beginner?
Perfect. Beginner programs start from the basics and gradually build your fitness and technique with clear guidance on how hard to push during each workout.
Can I change or cancel my subscription?
Yes, you can manage your subscription through your device's app store. For Apple devices go here. For Android devices go here.

Make every stroke count

Start your free 7-day trial today.

Download on the App StoreGet it on Google Play