Rowing

Rowing Machine Workouts

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

Download on the App StoreGet it on Google Play
Rowing Machine Workouts home screen
“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 workout metronome in the app

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.

Total Rowing — 6 month program

Twenty-four weeks, six phases, and sixty-eight guided sessions from beginner technique to peak fitness — full guide with phase breakdown.

Read the plan

Rowing for Weight Loss — 4 week plan

Four rowing sessions per week mixing intervals and steady work — read the full schedule, then follow the same Lose Weight program with in-app coaching.

Read the plan

Rowing for Strength — 4 week plan

A power-focused four week block with progressive SPM targets — read the full Max Power schedule, then row it with in-app interval coaching.

Read the plan

Foundations: Db Only — 8 week plan

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.