When most people sit on a rowing machine, they either guess a pace, chase the split on screen, or just row until it feels hard enough. That works for a while. Then progress stalls, some days feel strangely easy, and others feel impossible.

Row Nation’s Gear system is designed to solve that problem.

Instead of guessing, you run one short test, set your training gears, and use those gears to guide watts and stroke rate across every workout. The Gear Calculator does the hard maths. Your job is to show up, row to the plan, and notice how it feels.

This guide explains how the Gear system works, how to do the test, and how our premium programmes use gears to scale to any fitness level.

Why we use watts and gears

Watts measure how much power you are putting into the flywheel. That makes watts a direct view of work done, not just how fast the virtual boat would move.

Using watts with clear gears gives you three key advantages:

• Consistency across days
  140 watts on Monday is the same as 140 watts on Thursday. You are no longer guessing what moderate or hard should feel like from session to session.
• Personal targets at your current level
  Your gears are built from your own test result. A beginner and a former athlete can follow the same programme structure, but the watt targets scale to their reality.
• Better control of effort
  Each gear has a watt range, a stroke rate cap, and a description of how it should feel. That makes it easier to spot when you are drifting too hard or too easy and adjust in real time.

The result is training that is structured, repeatable, and grounded in your actual capacity.

Step 1 - Choose your test

The Gear Calculator is built around one simple idea:

Use a short, controlled test at 24 strokes per minute as your anchor, then build gears from that.

You can choose between two options.

Quick start - two minute test at 24 strokes per minute

This is your fastest way to get moving.

• Only two minutes of harder work
• Simple enough for most people to complete
• Good enough to begin any Row Nation programme
• Ideal if your priority is to start today

For most people, this is the right entry point.

Accurate start - four minute test at 24 strokes per minute

This gives you a stronger anchor and more precise targets.

• Slightly longer, so it smooths out pacing errors
• Gives a clearer signal across different fitness levels
• More accurate guide for your Gear targets
• Still short, clear, and repeatable every few weeks

Choose this if you already have some fitness, or if you want a tighter baseline from day one.

How to run the test properly

Regardless of whether you choose 2 minutes or 4 minutes, the setup is the same.

1. Warm up for 5 to 10 minutes at an easy, relaxed pace.
2. Set your stroke rate to 24 strokes per minute and aim to keep it steady.
3. Row the full test at a hard but sustainable effort. You should finish breathing heavily, but not completely destroyed.
4. When the test ends, note your average watts on the screen.
5. Go to https://www.rownation.co/gear-calculator and enter that average watts number.

The calculator uses this single number as your anchor to build out your Gear table.

Step 2 - Turn your test into Gear targets

Once you enter your average watts at https://www.rownation.co/gear-calculator, the Gear Calculator generates a table that includes:

• Gear number (Gear 1 to Gear 5)
• Target watts and a suggested range
• Stroke rate cap
• A brief description of how each gear should feel

For example, based on a two minute test anchored at 180 watts, your gears might look something like:

• Gear 1 - around 95 watts, rate 18 to 20
  • Easy and conversational, used for warm ups, cool downs, and very light recovery
• Gear 2 - around 115 watts, rate 20 to 22
  • Steady aerobic work, where you can still talk in full sentences
• Gear 3 - around 140 watts, rate 22 to 24
  • Hard but repeatable, where you know you are working but still under control
• Gear 4 - around 165 watts, rate 24 to 28
  • Very hard, close to race pace, usually in shorter intervals
• Gear 5 - around 200 watts and up, rate 28 to 36
  • All out sprints up to about 30 to 45 seconds

Your exact numbers will change based on your test result. The structure stays the same: each gear has a clear watt target, a rate cap, and a defined feel.

Using your gears inside a session

Once your table is set, your job is to match the programme with your gears.

When a session calls for Gear 2

Row in your Gear 2 watt range, keep below the stroke rate cap, and check that it feels like steady aerobic work. You should be working, but still able to talk.

If your stroke rate keeps creeping above the cap, lengthen your stroke and relax the recovery. If you are constantly above the watt range, ease off slightly and settle into the middle of the band.

When the plan says Gear 3 with lifts to Gear 4

• Sit in Gear 3 for the main block.
• When the plan asks for a lift, push watts into your Gear 4 range and allow the rate to rise, without going over the cap.
• After the lift, drop back into Gear 3, not all the way down to Gear 1.

This builds strength endurance and control at higher power, without losing efficiency or form.

When the session is long

For continuous rows of 30 minutes or more, use this simple adjustment:

• Subtract about 10 watts from your Gear 2 target
• Keep your stroke rate toward the lower end of the cap range

That small change makes longer rows more sustainable while still sitting comfortably above an easy spin.

Knowing when to change gear

The gears are not only numbers. They are also a language for how the effort should feel.

You should move down one gear if:

• Your breathing has clearly shifted up a level and no longer matches the description
• You cannot hold solid technique at the top of the watt range
• Your stroke rate keeps climbing above the cap just to stay on target

You might be ready to push more time in higher gears or to retest your anchor if:

• Gear 2 feels like a warm up even on longer sessions
• Gear 3 intervals feel controlled, with a lot left in reserve
• Your general fitness in other areas has clearly improved over several weeks

Retesting every 6 to 8 weeks is usually enough. You get fresh numbers without obsessing over small daily swings. When you do retest, go back to https://www.rownation.co/gear-calculator, plug in your new value, and update your Gear table.

How Row Nation premium programmes use gears

All Row Nation premium programmes are built on the Gear system from the ground up. Instead of telling you to row at a certain split or a vague effort like medium, each session is written in Gears so the same plan can scale across different fitness levels.

Here is how that works in practice.

One test, many programmes

You run the Gear test once using https://www.rownation.co/gear-calculator, set your targets, and from that point:

• Foundations, flow, power, race prep, and mixed conditioning sessions can all reference the same Gear table.
• Every time you see Gear 2, Gear 3, or Gear 4 in a session, you know exactly what that means in watts and in stroke rate.

There is no need to recalculate for every plan. The language stays stable, the numbers update when you retest.

Same programme, individual intensity

Because the sessions are written in Gears, a newer rower and a very fit rower can follow the exact same premium programme side by side:

• The newer rower’s Gear 3 might sit at 130 watts.
• The experienced rower’s Gear 3 might sit at 230 watts.

The relative effort is similar for both. The training stress is right for each person, delivered through the same structure.

Progression built on time in gear

Our premium programmes progress in clear, predictable ways, for example:

• Increasing the total time you spend in Gear 3 and Gear 4
• Reducing rest between hard intervals at the same gear
• Shifting some Gear 2 volume into blocks that float between Gear 2 and Gear 3

You do not have to keep rowing harder just to feel exhausted. The structure itself drives progression by changing how much time you spend in each gear and how your body has to organise effort.

Clear intent for every block

Within our programmes:

• Gear 1 and Gear 2 support technique, aerobic base, and longer steady sessions.
• Gear 3 and most of Gear 4 are used for strength endurance and performance work.
• Top Gear 4 and Gear 5 are reserved for short, sharp efforts where you need speed and power, not just grind.

When you open a premium session, you can see exactly what the coach is targeting. Your Gear table translates that intent into specific watts and rates for you.

Built in safety valve

Every programme expects you to adjust on the day:

• If a Gear 3 block feels like Gear 4
• If your stroke rate keeps drifting above the cap just to stay on target
• If your technique starts to fall apart

The rule is simple: drop down one gear, keep your form, and finish the block with quality. You still get the intended stimulus without carrying extra fatigue or risk into your next sessions.

Why the Gear test stays short

You do not need an all out 2k race or a maximum 20 minute effort to train well. Shorter tests have real advantages:

• Easier to repeat under normal life fatigue
• Less intimidating for new or returning rowers
• Still strongly linked to your sustainable power and sprint capacity
• Simple to schedule inside a regular week without derailing recovery

That matters if you are a busy adult using rowing to support health, performance in other sports, or general fitness.

Bringing it all together

The Row Nation Gear system is designed to make structured training accessible:

• One short test at https://www.rownation.co/gear-calculator to set your anchor
• A clear Gear table that turns watts and stroke rate into a simple language
• Premium programmes written in that language so every session has a clear intent

Set your watts once, train by your gears, and retest occasionally as you get fitter. The structure helps you focus on how sessions feel, not on what to guess next.

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FULL RESULTS HERE

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For nine days, the soundtrack was the same in school gyms, studios and living rooms: flywheel hum, a called split, a fist bump. AIRC25 felt less like one race and more like a national chorus rowing on the same beat.

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“AIRC25 was a great event - really well organised and a format that let people do their absolute best. I hit big PBs in both the 1k and 2k at the UTS hub with coaches and coxes in my corner. It did not feel like training alone on an erg, it felt like being part of a team.”
Dave Allen, Row Club UTS and St George Rowing Club

Across the window from 25 October to 2 November, competitors used Concept2 RowErgs in homes, clubs, gyms, schools and at in-person hubs all feeding into a single national leaderboard.

By the numbers

• 414 unique participants
• 73 affiliations across schools, clubs, gyms, squads and independents
• 1,156,968 metres logged
• 1,073 individual entries
  • 2,000 m: 286
  • 1,000 m: 248
  • 500 m: 247
  • 1-Minute: 292
• 55 official relay teams

Busiest day: Saturday 25 October (AEDT) with 220 entries.
Peak hour: 15:00 to 16:00 AEDT with 144 entries.

Gyms and Row Clubs - how it felt on the floor

Row Clubs and independent studios did a lot of invisible work in the lead-up to AIRC25. They taught technique, ran race simulations, opened at odd hours and turned small rooms into national stages.

Sunshine Coast Indoor Rowing Club - relay first, medals second

At the Sunshine Coast hub at The Sports Hub, SCIRC turned entries into a proper club day. The standout was the Mixed Masters relay where Adam Jackson, Karen Van Rensburg, Dianne McGrath and Grant Clonan lined up together.

“The Mixed Masters SCIRC relay was the highlight of the day at our hub at the Sports Hub at Bokarina. The team of Adam Jackson,Karen Van Rensburg, Dianne McGrath and Grant Clonan won gold and rowed brilliantly. President, Wendy Coghill, and Head Coach, Rob Cossalter, put a huge effort into the successful running of the Sunshine Coast Indoor Rowing Club.”
Wendy Coghill, President, Sunshine Coast Indoor Rowing Club

SCIRC combined volume and results:

• 17 members
• 64 attempts
• 51,792 metres
• 47 medals: 23 gold, 14 silver, 10 bronze

ERGfit Indoor Rowing (Footscray) - small studio, big intent

ERGfit had just come off the Australian Masters Games in Canberra. A week later, they were back on the ergs, running AIRC25 across five separate sessions.

“ERGfit opened its doors on Saturday, Tuesday, Wednesday, Thursday and Friday so that members had ample opportunities to race. Some members said they would be keen to race again because doing it at our home studio felt very comfortable and not intimidating at all.”
Tamara Riddell, ERGfit Indoor Rowing

Tamara’s short list of moments tells its own story:

• Being there to watch Richard Tomlinson break the Men 60 to 64 2,000 m world record (claim pending verification)
• Two women in the 70 to 74 age group racing indoors for the first time
• 1-Minute races that turned the room up another notch as the floor counted the closing seconds

For first-timer Mark McCrossin, the hub setting made the difference.

“First time competitor in AIRC25 and it was really enjoyable. I particularly liked being at a hub because I was fed by the energy of the other participants and it was great to meet them. The participants are all ages, which is so pleasing to see. I chose ERGfit and Tamara was only too happy to give pointers on how best to approach each event. Still learning the trade.”
Mark McCrossin, ERGfit Indoor Rowing

ERGfit’s headline numbers:

• 12 members
• 37 attempts
• 25,633 metres
• 26 medals: 12 gold, 10 silver, 4 bronze

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Wentworth District Rowing Club: nine athletes, whole-club effort

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Wentworth District Rowing Club is a good example of how a small regional squad can show up across the whole regatta. With only nine members on the AIRC25 start list they still rowed 23,945 metres, placing 9th out of 73 affiliations for distance and 10th for overall AWP points on 19,383.5.

Their results cut across age, gender and boat class. Juniors Riley and Tom Parker, Matilda Morrow and Drew Vagg lined up alongside masters athletes Flo and Darren Howard, Cathryn Dawes, Chrisso Boseley and Mollie Boyton. Between them they produced 15 podium finishes across the 2k, 1k, 500 m and 1-Minute events, including lightweight and open categories.

The highlight was a clean sweep of team racing. The Female Masters 40+ relay of Flo Howard, Cathryn Dawes, Mollie Boyton and Chrisso Boseley took gold in the 4×500 m, while the Mixed U19 crew of Tom and Riley Parker, Drew Vagg and Matilda Morrow claimed bronze. For a club that entered fewer than ten athletes, Wentworth’s spread of juniors, masters, lightweights and mixed relays shows how much impact a single, committed community squad can have on a national leaderboard.

Row Club in Haberfield – gateway to the sport

At UTS, Row Club sessions turned social media curiosity into a long-term habit for athletes like Dave Allen.

He first walked in looking for better technique and a way to chase 100 m speed in the gym. What kept him there was coaching that respected old injuries, and a clear path to improvement.

“AIRC25 gave me something specific to work toward. The format and support at the UTS hub meant I could really test myself. Those PBs in the 1k and 2k were not just numbers, they were proof that all the technical work is paying off.”
Dave Allen

Since AIRC25, Dave has joined St George Rowing Club and now has his sights set on becoming a competitive masters rower on the water.

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• Find a class: https://www.rownation.co/row-club-classes

Schools spotlight - juniors making noise

AIRC25 confirmed what many coaches already know: indoor rowing is becoming a regular tool for schools to set culture, build season benchmarks and give juniors a visible target.

Across the window:

• Canberra Grammar School (ACT) logged 224,000 metres from 80 students across 130 attempts, and collected 17 medals (5 gold, 5 silver, 7 bronze).
• Loreto College (SA) recorded 128,689 metres from 39 students across 142 attempts, and took home 22 medals (6 gold, 8 silver, 8 bronze).
• CGGS (ACT) added 31,500 metres from 19 students, with 9 medals and strong mixed relay representation.
• Radford College (ACT) and Trinity College WA delivered sharp relay efforts and U16 depth.

At Loreto, coaches used AIRC25 to anchor the season.

Loreto set dedicated race blocks during the window, used the event as a benchmark for female school rowing, and kept the bench involved in every race. With names like Eugenie, Natalie, Ava and Ruby lining up in U16 events, the metres and medals became a visible marker of how their culture travels from the shed into competition.

In Canberra, CGS, CGGS, Radford and Marist treated the event as both stand-alone racing and rehearsal for the Golden Oar festival to come. Juniors who had never raced on water in front of a crowd got that experience on ergs first.

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Start a school Row Club or host a session: https://www.rownation.co/row-club

Golden Oar meets AIRC25 - lakeside relay, festival energy

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Canberra’s new Golden Oar festival gave AIRC25 a public stage. On the Saturday at Black Mountain Peninsula, twenty Concept2 RowErgs were lined up lakeside for the AIRC25 Row Nation Erg Relay, presented as part of the Golden Oar programme.

The mixed 4 x 500 m relay paired Rowsellas and New Zealand internationals with students from Canberra Grammar, Canberra Girls Grammar, Marist and Radford. Each team blended experience and youth. Strategy in changeovers mattered as much as raw power.

Front of the field:

• AUS / CGS 1 - Patty Long, Katie Easton, Alexander Griffiths, Addison Perry in 6:06.4
• NZL / MAR / CGGS 1 - Ben Mason, Lucy Spoors, Mitchell Wadie, Charlotte Bowen in 6:09.9
• AUS / RAD 2 - Jackson Free, Giorgia Patten, William Fraser, Kate Colyer in 6:11.3
• NZL / AUS / MAR / CGGS 1 - Logan Ullrich, Georgie Rowe, Fraser Smith, Grace Disney in 6:11.3

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Average splits sat in the low 1:30s, but the bigger story was how quickly juniors stepped into a high-pressure environment beside national-team athletes.

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Golden Oar recap
Link to full article: Rowsellas bring home Golden Oar crown as the festival of rowing debuts in Canberra

Records and milestones

Richard Tomlinson - moving the Men 60 to 64 standard

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Racing out of ERGfit, Richard Tomlinson delivered a 2,000 m that was all business from the first ten strokes to the closing 250 m. His performance has been lodged as a world record claim in Men 60 to 64 and reset expectations of what is possible for that category on the erg.

• 2,000 m: 6:17.8 (world record claim pending Concept2 verification)

“Indoor rowing has been a reliable, complete and accessible way to look after my physical and mental health, and a good example for my kids. Competing is my yearly report card and a way to connect with others.”

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Nathan Couper - headlining the middle distance

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For Aussie Roos athlete Nathan Couper in Men 40 to 44, AIRC25 became a clean sweep of all distances. He opened fast, held his shape in the middle and closed hard.

• 2000m: 6:06.7
• 1,000 m: 2:47.0
• 500 m: 1:14.4
• 1-Minute: 414 m

All four sit at the sharp end of AIRC history and have been flagged against the championship record list.

Other standouts

• Ebony Ebenwaldner (Ballarat City Rowing Club, Women 45 to 49)
  • 1,000 m: 3:27.5
  • 500 m: 1:37.4
    Clean, repeatable speed that turned training detail into racing outcomes.
• Olive L. (Ballarat City Rowing Club, U19)
  • 2,000 m: 7:14.4
    A composed junior 2k that had coaches talking about what comes next, not just what had just been done.

These headliners sit alongside dozens of personal bests filed quietly in hubs and garages. For many, the milestone was not a record, it was simply a first honest 2k or a first time lining up in a relay.

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Colours on the podium – affiliations snapshot

Medals give one view of AIRC25. They show which colours and communities kept appearing on the podium across nine days of racing. Relay medals are counted for the teams that earned them, and individual medals are credited to each athlete’s listed affiliation.

To keep this snapshot focused on organised squads, the table below lists the top 5 affiliations by points, excluding Independent entries. Points use a simple 3-2-1 system that rewards depth of performance across the meet
(3 for gold, 2 for silver, 1 for bronze), with ties broken by total medals, then gold, then silver.

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Independent competitors, who raced without a listed club or school, are not shown in the table but still had a major presence. Taken together they earned 70 medals in total
(32 gold, 25 silver, 13 bronze), underlining how many athletes chose to enter AIRC25 on their own and still landed repeatedly on the podium.

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The all-rounders - AWP Stack

Raw times still matter, but AIRC25 also introduced Adjusted Work Points (AWP) as a common currency for effort. AWP starts with a physics-based Work Points score from distance and time, then applies published age and gender factors, and a lightweight factor where meet rules allow.

Simple rule of thumb:
Best 2k AWP + best 1k AWP + best 500 m AWP + best 1-Minute AWP = Total AWP.

That lets juniors, masters, men, women and lightweight athletes appear on the same fair leaderboard.

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• No. 1 overall, Independent - Richard Tomlinson
  Four events, one standard. Richard’s AWP total shows how a masters athlete can stay competitive across distances when training is consistent and well planned.
• Lightweight in the top five - Justine Reston
  As a Women 55 to 59 lightweight racing for Fitness Matters, Justine proved that LW athletes are not just making weight, they are holding their own on the global performance scale.
• Open athlete juggling life - Daniel Bain (Primal Functional Fitness)
  Outside the top 10 but embedded in the top AWP bracket, Daniel’s Men 30 to 39 score reflects the reality for many: work, family, training, and a single week carved out to see how far he can push.

AWP explainer: https://www.rownation.co/events/airc25/awp

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One index, many lanes

AIRC25 did not need slogans about inclusion. The entry list, age brackets and stories from the floor showed how many lanes already exist.

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Lightweight who found a lane - Mary-Ann Millar

For Mary-Ann Millar (Women 55 to 59 LW, Independent), lightweight rowing is about fairness and adaptation.

“When you arrive at the start line, everyone appears to have the same equipment. You can assume we have all trained hard and shown commitment. The race then reveals who found the right balance, who can execute under pressure, and who wants it more on the day.

My last erg race was AIRC 2020. Now, navigating menopause, I am a different athlete who has had to experiment, adapt and let go of what no longer works. One simple framework that keeps me going came from my friend Guin Batten: set goals, make a plan, do the plan, review, repeat. It is simple, but it stops me drifting when training feels hard.”

Her AIRC25 results sit inside the overall AWP top bracket and give her a clear set of lessons for the next phase.

Independent who became a team - Kate Jones

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Kate Jones (Women 30 to 39, Independent) found AIRC25 through a work colleague and quickly realised that “Independent” did not mean alone.

“I found the opportunity to connect with others through a work colleague who introduced me to the challenge of AIRC25. Having someone to discuss which events we were attempting each day made the experience really positive. I loved watching the Independent results adding up and trying to beat my own times to lift our team up the rankings against club athletes.”

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Masters who still show up - Swan Athletic

At Swan Athletic, older athletes used AIRC25 as a shared goal.

“I was very proud to represent Swan Athletic along with some fellow older ladies at AIRC25. We had fun participating as well as trying to achieve our best times. Our major accountability trick was having our trainer, and helpful onlookers, believe in us completely. A special moment was realising our achievement after finishing the team relay.”
Julie Clough, Swan Athletic

Swan Athletic’s medal return reflects that commitment:

• 2 members
• 5 attempts
• 6 medals (1 gold, 4 silver, 1 bronze)

What is next - pick your way in

AIRC25 showed that indoor rowing can connect school squads, studios, independents and high-performance athletes in one event. The next step is to give people clear ways to keep going.

Train with Row Nation Premium

Guided row-along workouts led by Rowing Australia athletes are now available in Row Nation Premium. Four structured 6-week programmes, three sessions a week, each with a clear finish line.

• Technique Foundations (TF) - learn the sequence, breathe better, row smoother.
• Foundations and Flow (FF) - low strain, high consistency, ideal re-entry or a focus for rowers 50 plus.
• Rapid Reset (RR) - short, punchy sessions for busy weeks.
• Power and Pace (PP) - thresholds, sprints and smart preparation for a five minute test or race piece.

Row Nation Premium is subscription-based with a free trial so athletes can test which programme fits their current season.

Explore programmes: https://www.rownation.co/insights/premium-programmes

Row Club - train in person

For people who want coaching, structure and a room that pulls them along, Row Clubs are the simplest entry point.

• Join an existing Row Club class near you
• Or start a Row Club at your own venue and plug into Row Nation’s programme library and event calendar

Find a class: https://www.rownation.co/row-club-classes
Start a Row Club: https://www.rownation.co/row-club

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Race under the Aussie Roos

For athletes who enjoyed AIRC25 and want regular targets, the Aussie Roos offer a simple next step. They are an open composite crew and indoor rowing community for anyone who wants to keep racing virtually on a regular basis.

Had fun at AIRC and want to keep competing on a monthly basis in a worldwide competition? The Aussie Roos might be a good fit.

1. Join some of the best indoor and on-water rowers in Australia.
2. Be part of one of Australia’s fastest growing indoor erg communities.
3. Be inspired and motivated by people who know the event and the grind.

For more information:

• Instagram: @_aussieroos
• Email: aussieroos@outlook.com

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Row Nation Premium Programmes

You asked for structure, coaching, and measurable progress - without the fluff. Row Nation Premium delivers. These coach-led programmes combine filmed row-alongs, steady base sessions, and short off-erg mobility or strength work to keep your training smart and sustainable.

Choose from four six-week tracks, each with three sessions a week and one clear finish line. Different goals, different users - same trusted RowErg engine.

Four programmes, four clear pathways

Foundations & Flow
For adults 50+, returning exercisers, and all-abilities users. Build consistency with easy gears, breathing prompts, and joint-friendly mobility.
Anchor test: 30-minute continuous row at R24, Gear 2.

Power & Pace
For competitive adults and improvers. Progress through aerobic, threshold, and sprint work. Short off-erg strength included.
Anchor test: 5-minute performance test with a full prep protocol.‍

Rapid Reset
For busy adults aged 25–45. Short HIIT sets, recovery rows, and a fatigue-aware structure.
Anchor test: 1-minute test after a confidence pyramid and primer.‍

Technique First
For teens, developing athletes, and anyone refining their stroke. Drill-led, paused strokes, and low-intensity skill work.
Anchor test: 4 × 500m even splits and 22-minute endurance row.

What each week includes

• Row-along: Coach guidance, intervals, repeatable pacing
• Steady row: Base building with simple technical cues
• Mobility or strength: 10–12 minutes with just bands or bodyweight

Sessions build toward your test. Progress with purpose.

Choose the right programme for your life

• New or returning? Start with Foundations & Flow; add Technique First for skill blocks.
• Short on time? Rapid Reset fits your week; transition to Power & Pace later.
• Training for events or PRs? Choose Power & Pace.
• Want better form? Technique First builds control and economy.

Accessibility is built-in: voiceovers and on-screen notes guide modifications, seated options, and lower-impact sets.

Understand gear, rate, and tests

• Gear (G1–G5): Comfort to max. Most training sits at G2–G3.
• Rate (R): Strokes per minute. Learn at R18–24. Push only when ready.

Use the gear calculator to personalize targets without guesswork.

Pick your pathway, start today - three sessions, six weeks, one clear finish line.

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Scientists are studying Richard Morgan, a 92-year-old indoor rowing world champion, to understand how late-life training can radically reshape physiology. Lab findings from the Journal of Applied Physiology show Morgan’s oxygen uptake kinetics, heart rate response, and body composition mirror those of healthy young adults. His routine and nutrition challenge the assumption that aging inevitably means decline, offering a potent roadmap for performance and longevity.

1. Physiology That Defies Time

‍Morgan's lab results are breathtaking. At study time, he was 92 and a four-time master rowing world champion. His physiology was measured during a 2,000 m rowing trial using bioelectrical impedance and respiratory and cardiovascular monitoring. The findings included:

• Rapid and youthful oxygen uptake kinetics, nearly identical to those of healthy young adults
• Peak heart rate of 153 beats per minute during maximal exertion
• Muscle mass of 47.7 kg and fat mass of 9.1 kg, translating to 15.4% body fat
• Maximum power output of 220 watts, with an anaerobic reserve of 140 watts
• Robust lung function: forced vital capacity of 3.36 L

These markers indicate not decay, but rather maintained or adapted cardiopulmonary and muscular functionality at elite levels (Deseret, DeepDyve, Futurism).

2. A Deliberate, Balanced Training Approach

‍Morgan’s training is thoughtfully structured:

• About 30 km per week on the rowing ergometer (~18.5 miles)
• Intensity distribution: 70% light (RPE 10–12), 20% hard (RPE 13–17), 10% near-maximal (RPE 17–20)
• Resistance training twice weekly, including 3 sets each of lunges, rows, and curls taken close to failure

This combination of volume, intensity scaling, and strength work supports cardiovascular resilience and muscular adaptation even at advanced age (Deseret, DeepDyve).

3. Nutrition and Lifestyle Foundations

‍Nutrition supports his training:

• Protein intake of 2.3 g per kg of lean body mass, equating to more than 1 g per pound of bodyweight
• Caloric intake consistent with high metabolic demand: 33.4 kcal per kg lean body mass

These nutrient strategies help preserve muscle, energy, and recovery in late life (Glass Almanac, DeepDyve).Equally impactful is the story of a late start—Morgan wasn’t athletic until joining a rowing class at age 73 with his grandson. Today, he’s a world champion, proving it's never too late to begin (Live In Home Care).

4. Broader Lessons for Longevity and Movement

‍From Morgan’s journey, six actionable lessons emerge, as highlighted by Business Insider:

1. Low-intensity steady-state cardio (70% of activity) builds endurance and recovery capacity
2. High-intensity intervals (10%) enhance oxygen uptake and cardiovascular efficiency
3. Resistance training twice a week maintains strength and muscle resilience
4. High-protein intake supports muscle preservation and metabolic health
5. Late adoption of fitness still yields powerful benefits
6. Consistency over decades is key (Business Insider, Longevity Technology)Moreover, Lorcan Daly—Morgan’s grandson and sports scientist—now champions rowing as a low-impact, full-body exercise ideal for older adults. He notes its dual benefit for strength and endurance, plus social connection and purpose through competition and community (Business Insider).

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‍AIRC25 is bigger, longer, and more accessible than ever. Here's what's changed for the 2025 Australian Indoor Rowing Championships and how to get involved.

The 2025 Australian Indoor Rowing Championships are back with more days, more inclusivity, and more ways to compete. Here's how it's evolving.

The Australian Indoor Rowing Championships (AIRC25) return from 25 October to 2 November with a bigger footprint and clearer pathways for participation. Whether you're a first-time rower, a seasoned club athlete, or training solo at home, this year’s hybrid format and expanded support options make it easier than ever to get involved. With Early Bird tickets already on sale and registrations opening 16 September, here’s what’s different about 2025 — and why it matters.

More days, more chances to race

This year’s event runs over nine full days, giving competitors more flexibility to fit racing into their schedules. That includes time to reattempt efforts — because for the first time, unlimited attempts are allowed, with only your best verified result counting for medals and leaderboards. It’s a move designed to reduce pressure, encourage progress, and support broader participation.

Streamlined categories for fairness and clarity

AIRC25 has sharpened its competition structure. Juniors are split into U14, U16, and U19 bands. U23 now stands on its own, while Open splits into two groups (23–29 and 30–39). Masters go all the way up to 85+. Para classifications follow standard PR1–PR3 bands, and Lightweight rowers compete with strict weigh-in rules. The result: clearer expectations, better competition, and no ambiguity about where you fit.

One app, one process: Row Nation as the competition backbone

All results must now be submitted through the Row Nation app, even for open in-person hubs. That means every row is verified the same way: with a PM5 photo showing your time and Concept2 verification code. Lightweight entries require a weigh-in photo taken within two hours. It’s part of a stronger fairness and anti-cheating framework that ensures national leaderboards are genuinely comparable.

Two ways to train: Row Clubs and app-based programs

New in 2025, competitors are encouraged to prepare using two structured options. Row Clubs offer coached, group-based training at six locations nationwide. For those training solo, the Row Nation app features guided workouts and programs tailored for AIRC25 events. Whether you prefer a social setting or a self-paced plan, there’s now a clear path to get ready.

Built for scale, driven by community

While the structure is more polished, the core idea remains the same: connect people through rowing. AIRC25 continues to support open and closed hubs across clubs, schools, gyms, Defence bases, and workplaces. All participants row on Concept2 machines. All results flow into one leaderboard. The community remains national, but the vibe is local.

Ready to race?
Get your Early Bird ticket now and start training today with Row Clubs or the Row Nation app. More info and tickets: rownation.co/airc25

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New Row Clubs: Launch with $3K and join AIRC25

Row Nation is expanding and your venue could be part of it. We are looking for new clubs to join the Row Nation network before the end of 2025. Launch with $3,000 in setup funding, earn incentives for every participant you attract, and finish the year with two high-impact blocks: the AIRC25 lead-up and the launch of Row Nation’s newest programs. As part of this offer, your venue will host an official AIRC25 Open Hub, bringing the Australian Indoor Rowing Championships to your community.

How it works

1. Sign up for a 12-month Row Nation Business Subscription.
2. Receive $3,000 to get your Row Nation classes up and running.
3. Run the AIRC25 lead-up programme for 6 weeks, ending as AIRC25 begins.
4. Host your own AIRC25 Open Hub during the event window (25 Oct to 2 Nov 2025).
5. Switch straight into the post-AIRC programme to finish the year strong.

Program overview

• Funding: $3,000 setup payment
• Incentives: $10 per new participant logging a Row Nation workout
• Support: Complete training library, event toolkits, marketing assets
• Visibility: Featured on Row Nation’s national map
• Requirement: Must host an AIRC25 Open Hub during 25 Oct to 2 Nov 2025
• Subscription: 12-month Row Nation Business Subscription required

Hosting AIRC25 at your club

As part of this offer, your venue will be an official Open Hub for the Australian Indoor Rowing Championships 2025 (AIRC25), running from 25 October to 2 November 2025.

In the lead-up, we will:

• Load the official 6-week AIRC25 training programme into your club’s backend so you can run it locally.
• Add your timetable to the national hub map so participants know your club is the place to race.

Competition events:

• 2,000 m
• 1,000 m
• 500 m Sprint
• 1-Minute Max Distance
• 4 × 500 m Relay (Mixed, All-Male, All-Female)

Categories:

• Age: U14, U16, U19, U23, Open 20–29, Open 30–39, Masters 40+ in 5-year bands
• Weight: Lightweight Men ≤75 kg, Lightweight Women ≤61.5 kg (photo weigh-in within 24h of row)
• Para (PR): PR1, PR2, PR3

During the nine-day competition window, your hub can run:

• Booked race seats (your booking system, your pricing)
• Any format that fits your space — solo time slots, group heats, or relays
• Optional live head-to-head racing with ErgRace Desktop for extra atmosphere
• A post-race function to make it a true club moment

Participants will register with Row Nation for leaderboard inclusion, then pay your club directly for training and race bookings. You will also receive $10 for every new participant who completes their workouts with you under the milestone incentive.

Weekly breakdown

AIRC25 lead-up programme (starts 6 weeks before 25 Oct 2025)

• Build participants’ race readiness
• At least one class per week (you set schedule and pricing)
• Full session plans, formats, and promo kit supplied
• Host in-club racing during 25 Oct to 2 Nov 2025 as an official AIRC25 Open Hub
• Option to add live racing with ErgRace Desktop

Post-AIRC: New Row Nation programme (must complete by 31 Dec 2025)

• Join the national launch of Row Nation’s next set of programmes
• Continue momentum from AIRC to retain and grow members
• Flexible session formats to suit your audience

Why it works

• Immediate funding to start strong
• Ongoing participant-based incentives
• Ready-to-run programmes reduce admin and planning time
• National promotion through Row Nation and Rowing Australia
• Two high-impact programme blocks to attract and retain participants
• Hosting an official AIRC25 Open Hub boosts visibility and engagement in your community

Secure your $3K launch payment

Email tsele@rowingaustralia.com.au to confirm your start date. We will activate your subscription, load your first programme, and provide everything you need to start selling spots.

Dates: AIRC25 runs 25 Oct to 2 Nov 2025; post-AIRC programme must finish by 31 Dec 2025
Location: Nationwide (venue must provide rowing machines)
Tags: #RowNation #RowClub #IndoorRowing #AIRC25 #ClubGrowth
Supported by: Rowing Australia

Let's Build Into the 24 Hour Row, Together

Here at Row Nation, we believe rowing is about more than just fitness. It’s a tool for building rhythm, resilience, and community. That's why we are so proud to partner with Rowing NSW and Gotcha4Life for their 24 Hour Row: an event that embodies everything we stand for.

For 24 incredible hours, Australians will unite in gyms, surf clubs, schools, and workplaces. They’ll take turns on the rower, pulling as one to raise funds for Gotcha4Life’s life-changing suicide prevention programs. It’s a powerful showcase of connection and purpose.

To ensure you can show up with confidence, we’ve done what we do best: we've created a free, six-week training plan, just for this event, right inside the Row Nation app.

Your Blueprint for Success, Designed by Us

Whether you're new to the erg or just want to sharpen your skills, our plan is designed to make you feel ready and empowered. We’ve built it to be effective and manageable, requiring just three guided sessions per week. Each one is a core part of the Row Nation method.

• Hero Rows: We’ll help you build an unshakable rhythm and find your confidence.
• Steady Builders: These sessions improve your aerobic engine, a cornerstone of our training philosophy.
• Move Better Sessions: Our expert-designed mobility and recovery work will support your body throughout the journey.

All you have to do is open the Row Nation app, tap to start, and follow along. We’ll guide you through the rest.

Your 6-Week Journey With Us

To get you ready for the big weekend, you can start the plan as soon as next week, from August 5th. We’ve designed the structure to progress you safely and effectively, building you up week by week.

• Weeks 1-2: We’ll start by helping you find your rhythm and build a solid foundation.
• Weeks 3-4: Together, we’ll expand your endurance with longer, steady blocks of work.
• Week 5: We'll teach you how to master pacing and maintain control under fatigue.
• Week 6: You’ll simulate the event's intensity with confidence rows that prove you’re ready to contribute.

You don’t have to train every day. You just have to let us help you start.

Why We Believe in This Movement

For us at Row Nation, this is about more than meters on a screen. It’s a chance to be part of a mental fitness movement that's changing lives. We’re inspired by the 24 Hour Row because it is:

• A National Fundraiser: A powerful force for mental fitness and suicide prevention.
• A Team Effort: A chance to row with clubs, schools, gyms, or workplaces.
• A Shared Experience: Uniting all rowers on a single national Zoom feed.
• An Inclusive Event: Welcoming everyone, with no experience required.

When you take on this challenge, whether it’s at 3 am in a quiet gym or from your own home, you’re part of a crew we are honored to support.

Ready to join us on the journey?

We’ve built the plan, and it’s waiting for you. Download the Row Nation app, start your free 6-week program, and let’s get ready for this incredible moment, together.

Start Now

The NSW Indoor Rowing Series returns in 2025 with its most inclusive format yet.

Powered by the Row Nation app, participants can log workouts anytime during each four‑day event, anywhere, from home, club, or gym. The series features Solo distances, relays, Para and lightweight divisions, and live leaderboards to fuel the competitive spirit. Whether you're chasing a personal best or racing with a team, the Series connects rowers across New South Wales in a shared challenge for mental and physical fitness.

Race anywhere, anytime

Thanks to Row Nation, you can compete virtually during each four‑day window. Just select your distance—2000 m, 1000 m, 500 m, 150 m, or even a 30‑minute open rate—row on your erg, and log results in the app. Live leaderboards let you monitor your standings statewide—a format built for flexibility and inclusion Rowing NSW+2Rowing NSW+2Humanitix+2.

Events & categories

The series spans all recognised indoor rowing categories—U16, U19, Open, Masters, Para, and Lightweight. Events cover fixed distances and include a 4 × 500 m team relay available in male, female, or mixed divisions Humanitix+2Rowing NSW+2Rowing NSW+2.

In‑person hubs

For those seeking community, select Row Nation RowClub hubs will host live race sessions and pre‑event workouts. A great way to meet fellow rowers, charge your motivation, and feel the buzz of an event day without traveling far Rowing NSW+1Humanitix+1.

How to join

Registration—open to everyone, whether you're a club member or not—is through Humanitix under the Rowing NSW event. You’ll receive access details for app sync and hub locations. Entry includes insurance, leaderboard access, and covers all distances Humanitix.

Why it matters

Indoor rowing builds cardiovascular strength while being joint‑friendly. The series emphasises mental fitness through goal setting and achievement in a supportive network. Live competition helps stay focused and motivated—even during solo workouts, the shared leaderboard sparks meaningful competition.

Take the next step

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Ready to row? Register via the Rowing NSW page or Humanitix, download the Row Nation app, and get your erg ready. Race strong—and connect with a community of rowers pushing for mental fitness across NSW.

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Rowing: better cardio, fewer excuses

1. More VO₂ max, less joint stress

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As GQ reports, the rowing machine may improve your VO₂ max more than running. That’s a bold claim backed by performance data. Because rowing recruits large muscle groups all at once, your heart and lungs are pushed to deliver more oxygen per stroke. In one cited study, VO₂ max improved by 10 percent in just eight weeks of steady and interval-based rowing. And because you’re not battling gravity like in running, your joints stay protected while your heart rate climbs.

2. Full-body work, stroke by stroke

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Rowing doesn’t isolate. It integrates. According to the GQ article, rowing activates 80 to 85 percent of the body’s major muscles. Your legs, glutes, and hips drive the stroke. Your core stabilizes. Your back and arms finish the pull. It’s not just movement. It’s muscular coordination. And when you track stroke wattage, as we explored in this article, you get precise feedback on how efficiently those muscles are working together.

3. A safer way to build resilience

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GQ also highlights rowing’s role in joint protection. A 12-week study on adults with mild knee osteoarthritis showed improved leg strength and reduced pain from guided rowing. But form is critical. Poor posture or flared knees can shift load away from the muscles and into the joints. Experts recommend following the classic stroke order—legs, body, arms on the drive—and ramping up distance by no more than 10 percent per week to let tissues adapt.

4. Efficiency over everything

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Lab tests cited in GQ show that rowing matches treadmill running in peak oxygen uptake while outperforming the elliptical. Even when heart rate is lower, rowing moves more oxygen per beat. That signals more cardiovascular work per minute. And because it combines resistance and rhythm, the rower offers both metabolic challenge and mental clarity.

5. Built for both power and pace

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The article outlines a few simple formats from 2K time trials to row-and-lift circuits that highlight rowing’s range. Want to build strength? Swap in kettlebell lifts between sprints. Want endurance? Hold consistent effort across intervals. But for real insight, forget the 500-meter split. Watts tell the fuller story by measuring not just pace but how much power you’re actually producing. As we’ve shared before, elite rowers chase watts because that’s where real progress lives.

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25 Oct – 2 Nov

TICKETS NOW OPEN

The Australian Indoor Rowing Championships return this October in a reimagined format designed for maximum flexibility and national reach. AIRC25 will run across nine days, allowing schools, clubs, workplaces, and individuals to participate at a time that suits them, removing the pressure of a single race day.

This hybrid structure makes it easier than ever to get involved, whether you are joining remotely or competing as part of a local hub.

Two ways to participate

Virtual (anywhere via Row Nation)

• Complete events on any Concept2 RowErg.
• Log your results via the Row Nation app.
• Suitable for individuals, teams, and remote participants anywhere in Australia.

In-person hubs

• Run in-person race experiences using ErgRace Desktop.
• Ideal for clubs, schools, gyms, community venues, or closed settings such as defence bases or corporate wellness programs.
• All hubs receive the official event toolkit, ErgRace setup support, and race-day guidance.

All results feed into the same national leaderboards, with virtual and in-person participants competing on equal terms.

Events and categories

Events:

• 2,000 metres
• 1,000 metres
• 500 metre sprint
• 1 minute max distance
• 4 × 500 metre relay (Mixed, All-Male, All-Female)

Categories:

• Age: U14, U16, U19, U23, Open 20–29, Open 30–39, Masters 40+ in 5-year bands
• Weight: Lightweight Men ≤75 kg, Lightweight Women ≤61.5 kg (photo weigh-in within 24h of row)
• Para (PR): PR1, PR2, PR3

Unlimited attempts. More chances to compete.

Participants can submit as many results as they like during the event window. Whether you are chasing a PB, testing your pacing, or racing with friends, every row counts. Only your best result will be ranked on the national leaderboard.

Leaderboards will be available by event, region, and club, with accumulative points for both individual and club standings

Host an AIRC25 hub

We are seeking expressions of interest from clubs, schools, gyms, universities, defence bases, and workplace wellness groups to run in-person AIRC25 hubs.

Closed hubs (e.g. schools or internal teams) will run private events.
Open hubs will be listed on the AIRC25 national event map and open to public participation.

During the nine-day competition window, hubs can:

• Run booked race seats (your booking system, your pricing)
• Host solo time slots, group heats, or relay formats
• Add optional live head-to-head racing with ErgRace Desktop
• Organise a post-race function to create a real club moment

Participants register with Row Nation for leaderboard inclusion, then pay the hub directly for seat bookings.

Key dates

• Event window: 25 October – 2 November 2025
• EOI deadline for hubs: TBC
• Hub resources released: September 2025

Get involved

Mark your calendars. Prepare your hub. This is AIRC25.

Row anywhere. Race together.

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Invictus Australia and Rowing Australia have teamed up to deliver a focused, high-impact indoor rowing challenge for veterans and their communities — and it’s now live.

Team Veteran – 213m Power Week is a free one-week indoor rowing program designed to sharpen your sprint power, improve your 213m performance, and reignite your confidence on the machine.

Whether you're training for a personal milestone or gearing up for the 2025 World Rowing Virtual Series, this program offers a simple, structured way to train with purpose.

The Program

213m Power Week features three fast, repeatable sessions, each under 20 minutes. Built around short bursts and benchmark efforts, it’s designed for all fitness levels.

Day 1 – Acceleration Repeats
6 × 20-second sprints from a dead stop (90 sec rest)
Focus: Quick reaction and start speed

Day 2 – Power Overload
4 × 300m at approximately 90% effort (3 min rest)
Focus: Power endurance

Day 3 – 213m Pressure Test
2 × 213m all-out efforts (3 min rest)
4 × 20-second sprint bursts (90 sec rest)
Focus: Benchmark performance and finishing speed

Repeat as needed in the lead-up to the Virtual Series, or use it as a reset to re-engage with training.

Who It’s For

• Veterans and serving personnel
• Families and supporters
• Anyone looking to build short-distance rowing power
• Clubs, gyms, RSLs and community hubs running local events

No prior rowing experience is required. Just a Concept2 rowing machine, 20 minutes, and a mindset to give it your best.

How to Join

The program is hosted on the Row Nation platform and free for anyone to complete.
Register here to get started:
Join Team Veteran – 213m Power Week

Once registered, participants can complete the program as many times as they like, track their performance, and use it to prepare for upcoming events.

Why It Matters

This sprint series is part of a wider collaboration between Invictus Australia and Rowing Australia. It aims to expand access to indoor rowing across the veteran community — and to launch Team Veteran Row Clubs in more locations nationwide.

Next Steps

Want to run this challenge at your club or start a Team Veteran Row Club in your region?
Get in touch: tsele@rowingaustralia.com.au

This is just the beginning. Let’s row stronger, together.

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Train With Purpose—Not Just to Sweat

Most fitness apps promise variety. Row Nation promises progress.

In a market flooded with randomised workouts and hollow challenges, Row Nation stands apart with a simple proposition: fitness that actually works. Backed by Rowing Australia, the app distils elite training principles into powerful, accessible programs that help real people build real fitness—no rowing experience required.

Whether you're chasing fat loss, endurance, strength, or a complete restart, Row Nation delivers structured, measurable training you can trust.

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Not Just Another App—A Complete Fitness Ecosystem

Row Nation is more than a digital library of workouts. It's a guided experience built on the same frameworks used to train Olympic rowers.

Where most apps rely on random session generators, Row Nation offers goal-oriented programs that build over time. It’s the difference between wandering and arriving.

Here’s what makes the difference:

• Programs, not random sessions: Every plan is purpose-built, not pieced together.
• Targets, not just timers: Structured intensity zones, pacing guidance, and clear progressions.
• Feedback, not guesswork: Real-time performance data pulled from your Concept2 PM5 monitor.

Whether you're aiming to row your first 2,000m or power through a HYROX race, Row Nation gives you a clear, coach-designed path forward.

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The Science Behind Every Session

Most people don’t plateau because they lack effort—they plateau because they lack structure. Row Nation fixes that.

Each program follows core sports science principles:

• Progressive overload: You get fitter because the plan demands it, gradually.
• Time efficiency: 20–40 minute sessions that fit your schedule but push your limits.
• Technique-forward design: Cues and stroke rate targets reduce cognitive load—just plug in and row.
• PM5 Bluetooth integration: The app syncs automatically with Concept2 rowers. Data goes in. Insight comes out.

The result? You don’t waste time. You don’t waste energy. Every stroke builds towards something.

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Expert Coaching, Real Athlete Access

Unlike trend-driven platforms, Row Nation’s programs are designed by sports scientists, national coaches, and current elite rowers. That’s not marketing. It’s your competitive advantage.

Take the five-week beginner program, Rowed to 2K. Developed by Dr Tony Rice and led by Chris O’Brien (Head Coach, Australian Men's Rowing Team), it includes video-guided sessions from national team rower Nick Smith. You get access to the same principles that build world champions—reframed for where you're starting from.

Other standout programs include:

• 2000m Training Program (6 weeks): Build the stamina and speed to crush the benchmark 2K.
• 500m Sprint Builder (6 weeks): Develop raw power and explosive pace.
• Endurance Booster (7 weeks): Fortify your aerobic base and row longer, stronger.
• 213m Power Week (1 week): Test your limits with this wattage-maximising challenge.
• Rowed to 5km (7 weeks): Train your mind and body to go the distance.

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No Experience? No Problem.

Row Nation isn’t just for rowers—it’s for anyone looking for high-return, low-impact training.

Many users come to the platform with zero rowing background. What they share is a desire for a workout that’s gentle on joints, measurable in progress, and effective at burning calories.

That’s why Row Nation programs are being used across home gyms, rehab clinics, and an expanding network of Row Clubs—like those in West Lakes (SA) and Haberfield (NSW). In these coach-led settings, the same app sessions power group workouts with accountability and support.

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Fitness That Builds More Than Muscle

At its heart, Row Nation is about more than reps and metres. It’s about replacing noise with clarity.

The app’s Insights hub offers free articles on everything from why elite rowers train by wattage to how slower stroke rates increase fat burn. The goal? Help users understand the why behind the what—turning effort into progress, and progress into confidence.

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Final Word: Fitness With Intent Beats Fitness for Aesthetics

Row Nation’s success lies in flipping the script. You don’t train to burn calories. You train to build capacity.

And whether you’re just getting started or looking for a new challenge, this app doesn’t ask you to figure it out alone. It shows up with structure, clarity, and coaching—so you can show up with effort.

Because real fitness isn’t random. It’s earned, stroke by stroke.

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The Melbourne University Boat Club, one of Australia's most respected rowing institutions is opening its doors to a new wave of rowers through the launch of MUBC Row Club, powered by Row Nation.

Exclusively available to Melbourne University students and MUBC members, this new indoor rowing program is designed to meet you at your level — whether you're getting active for the first time, training through winter, or preparing to get back on the water.

What Is MUBC Row Club?

MUBC Row Club brings the global indoor rowing movement to campus with structured training, expert coaching, and a strong community focus. Sessions are designed to be inclusive, low-impact, and results-driven — whether you're chasing fitness, refining technique, or training for competition.

Regardless of your experience or time away from rowing, the program will guide you toward developing a safe, efficient, and powerful indoor rowing technique.

Your Training, Your Goals

Whatever your goals, MUBC Row Club has a path for you:

• Get more active and improve your base fitness
• Train toward Uni Games, Intercollegiate Rowing, or the Australian Boat Race
• Rebuild fitness to prepare for on-water sessions
• Learn proper rowing technique from the ground up
• Progress toward rowing continuously for 30–60 minutes
• Join the Gotcha4Life 24 Hour Row challenge team (details coming soon)
• Prepare for the Australian Indoor Rowing Championships

What You Get

• Coach-led indoor rowing sessions
• Structured training programs tailored to your level
• Technique feedback and progressive benchmarks
• Access to MUBC’s inclusive, performance-minded community
• Connection to Row Nation’s digital platform and resources

Pricing & Access

The Introductory Pack is $50 and includes registration, a one-month training program, and two coached sessions — the perfect starting point.

After that, participants can choose from flexible class packs:

• Casual sessions are $20 each
• A 5-class pack is $90
• A 10-class pack is $170
• A 20-class pack is $320

Unlimited access is included in full MUBC membership (subject to nomination and approval), and members with MUBC gym access receive 50% off unlimited classes. New members will need to apply through MUBC’s nomination and approval process.

Ready to Row?

Whether you're reconnecting with rowing or just getting started, MUBC Row Club offers a powerful, community-driven way to build fitness and technique through indoor rowing.

👉 Register now or get in touch:
treasurer@mubc.asn.au
Or contact Row Nation directly and we’ll forward MUBC-specific queries on your behalf.

A strong start, a welcoming crowd, and a community ready to row.

On Saturday, 10 May, West Lakes Row Club officially launched its new Row Club program — and the energy from the community was undeniable. Across three fully booked sessions, participants came together to experience indoor rowing the Row Nation way: coach-led, interval-based, and grounded in connection.

From first-timers to experienced athletes, the morning was a clear signal that South Australia is ready to embrace this new approach to fitness and community through rowing.

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Olympians Set the Tone

Leading the sessions were two of Australia's best: Tokyo 2020 Olympic gold medallists Alex Hill and Lucy Stephan. Their presence elevated the event — not only as elite athletes but as approachable, encouraging coaches.

Participants were guided through a structured warm-up and progressive intervals that built both technique and confidence. With clear demonstrations, real-time feedback, and personal pacing cues, Alex and Lucy made the erg feel accessible — whether it was someone’s first row or their fiftieth.

“Getting coached by Olympians isn’t something you expect on a Saturday morning. It really helped me understand how to row properly.”
— First-time attendee at the Open Day

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Three Sessions, One Big Community Vibe

Sessions ran at 7:00 AM, 8:00 AM, and 9:00 AM, each capped at 10 participants to allow for focused, small-group coaching. With the sunrise spilling over the West Lakes foreshore, the group tackled drills, sprints, and recovery work in a welcoming, energised environment.

The goal? Effort over ego. The vibe was inclusive, motivating, and full of movement.

“The format made it easy to follow — and way more enjoyable than I expected.”
— Participant feedback from the 8:00 AM session

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Row Club Now Running Weekly

Missed the Open Day? You can still get involved.

Row Club at West Lakes now runs every Tuesday 6pm & Sundays 8am, led by experienced coach Alexis Dorogi. These weekly sessions follow the same format — interval-based, low-impact, and guided by the Row Nation platform to help you train with purpose.

Whether you're returning to fitness, building a new routine, or looking to try something different, Row Club offers a smart, scalable way to train.

👉 Book your first session now

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Thank You

A huge thank you to West Lakes Row Club, Rowing SA, and the entire coaching and support crew for making the launch possible. From logistics to local outreach, the collaboration behind the scenes was as impressive as the effort on the machines.

We’re excited to see Row Club grow in South Australia — and we’re even more excited to see you there.

See you next session.

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The Power of Slowing Down

When most people jump on a rowing machine, the instinct is to go hard and fast. But elite rowers know something casual users often miss: real fitness isn’t built on chaos—it’s built on control.

That’s where capped stroke rate training comes in. It’s the secret weapon behind year-round endurance, stronger technique, and staying fit without thrashing your body.

What Is Capped Stroke Rate Training?

It’s exactly what it sounds like: you limit your stroke rate—typically between 18 and 24 strokes per minute (spm)—and maintain it throughout the session.

Don’t confuse slower with easier. With fewer strokes to work with, you have to generate more power per stroke to keep your split or wattage up. That means engaging more muscle with every pull and controlling your recovery phase with intent.

The result? More power, better form, and greater fitness gains.

Why Slower = Stronger

Here’s what happens when you slow the stroke rate and focus on quality:

• More control: You’re forced to row with proper form, not momentum.
• Higher power output: Each stroke demands more from your legs, glutes, and core.
• Improved endurance: You train your body to work hard under control—not just fast.

The Secret Sauce: Ratio and Rhythm

Rowing isn’t just about stroke rate. It’s about rhythm.

Top athletes follow a stroke ratio of 1:2 or 1:3, meaning the recovery phase (when you glide back) is two to three times longer than the drive (when you push). That rhythm does more than look smooth:

• It regulates breathing and heart rate
• Builds aerobic efficiency
• Creates repeatable movement under load

When you're forced to hold a capped rate, you can’t rush recovery. You have to row with precision. You start to feel that flow—and that’s when the real gains begin.

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This visual helps reinforce why capped rate rowing feels smoother — and builds more fitness than uncontrolled, high-rate thrashing.

Train Smarter, Burn More

Lower doesn’t mean lazy. In fact, rowing at capped stroke rates often leads to higher sustained power and greater calorie burn, because you’re not relying on speed—you’re relying on strength.

This type of training also:

• Increases total watts held over time
• Builds aerobic capacity
• Boosts fat-burning potential through steady-state conditioning

If you're chasing fat loss, engine building, or full-body efficiency, this is the zone you want to be in.

Why It Works for Life (Not Just Rowing)

This isn’t just a rowing trick. Capped stroke rate training translates to nearly everything else you do—running, CrossFit, paddling, Hyrox, even day-to-day movement.

It teaches your body to apply submaximal force repeatedly—also known as strength endurance.

And that matters more than ever as you age.

You’ll build:

• Lean muscle without wrecking your joints
• Stamina that doesn’t quit
• A more efficient metabolism that doesn’t rely on high-impact workouts to stay revved

This is the kind of fitness that sticks.

Try This: Pyramid Control Session

Want to experience what capped stroke rate training feels like? Start with this beginner-friendly workout from Row Nation:

Workout: Pyramid Control: 3 x 5 min Rhythm Build
Duration: 15 minutes
Structure: 3 rounds of 2-1-2 minutes at stroke rates 18-20-18, with 1-minute rest between rounds.

Each pyramid helps you:

• Develop control at low rates
• Build pressure without chasing speed
• Reset rhythm and breathing after a push

Focus on:

• Strong, grounded leg drive
• Relaxed upper body during recovery
• Smooth transitions between stroke rates

This session is perfect for learning to row with intent, especially if you're new to stroke rate control or want to build aerobic efficiency without burnout.

Bottom Line

Elite rowers spend thousands of hours at capped stroke rates. Not because it’s easy, but because it builds a base that lasts.

Whether you're prepping for competition, chasing sustainable fat loss, or just want to train smarter, capped rate rowing gives you:

• Stronger technique
• Greater endurance
• More power per stroke
• A deeper connection to your movement

So next time you sit down on the erg, don’t rush. Control the rate. Own each stroke.
Row slower. Get stronger.

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Introduction

Indoor rowing has long relied on the 500m split time as its default pacing metric. While useful for race preparation, this metric can be misleading when used as a standalone measure of training intensity or performance. Elite rowers and coaches have increasingly shifted toward watts as the preferred metric—because watts reflect actual power output.

This article outlines the differences between split and watts, and why understanding and training with power is relevant not only to rowers, but also to CrossFit athletes, Hyrox competitors, and anyone pursuing efficient, measurable fitness.

Why Split Time Falls Short

The 500m split shows how long it would take to row 500 metres at your current pace. It’s intuitive and well-suited to fixed-distance targets like the 2K. But it is based on a derived pace calculation—not a direct measure of effort.

More importantly, split time improves exponentially as pace increases. That means a 10-second drop in split at slower speeds may represent a modest increase in output, but the same drop at faster paces requires disproportionately more effort.

This exponential relationship makes it difficult to:

• Compare efforts across different fitness levels
• Measure small but meaningful gains in performance
• Design structured training zones based on output

What Watts Actually Measure

Watts quantify power—the amount of work performed per unit of time. On the rowing machine, it reflects the force you apply through the drive phase of each stroke, captured in a consistent formula regardless of body size or drag factor.

In training terms, watts are:

• Linear: A 10-watt gain always represents the same increase in output
• Universal: They can be used across sessions, machines, and athletes
• Actionable: They allow for precise training zones and progressive overload

This is why elite athletes—across rowing, cycling, and endurance sport—train with power. It enables them to control intensity, monitor trends, and make informed adjustments over time.

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📊 A Look at the Data

The chart visualises how watts change in response to shifts in split time. As split decreases (i.e. you row faster), wattage increases sharply. What appears to be a small change in pace often requires a substantial increase in output.

Consider the following:

• Moving from a 2:30 to 2:20 split requires a modest 24-watt increase
• Dropping from 2:00 to 1:50 requires 60 more watts
• From 1:40 to 1:30, the jump is over 130 watts

These are not just numbers—they represent significantly higher physiological demand. The curve illustrates what athletes experience: gains become harder to earn the faster you go.

Split time hides this reality.
It gives the appearance of steady improvement, while actual effort scales exponentially. In contrast, watts provide a direct and honest account of how hard you're working.

Calories/hour, shown as a secondary line in the chart, follow a similar shape because they are calculated from watts. But calories are an estimate based on assumptions (typically an 80kg user) and are less useful for real-time training feedback.

Application in CrossFit, Hyrox, and Fitness Training

Watts are particularly relevant for those using the erg outside traditional rowing environments.

In CrossFit or Hyrox events, where rowing is a single component of a broader test, athletes benefit from training with watts because it allows them to:

• Set repeatable, sustainable effort targets
• Regulate intensity across multiple rounds or mixed-modality workouts
• Track improvement across aerobic, threshold, or sprint efforts

Rather than relying on pacing alone, these users can anchor performance around objective power output, which is transferable across disciplines.

How to Switch to Watts

Using watts on the Concept2 is simple. Press the Units button on the PM5 monitor until the display switches to watts. From there, monitor your target ranges and track output over time.

Benefits include:

• Greater stability in feedback during intervals
• Easier comparison across sessions and machines
• Clearer indicators of fatigue, plateau, or progression

Why It Matters

Training with watts offers a more honest and consistent approach to performance. It removes the ambiguity of pacing metrics and replaces it with clear, comparable data. For elite rowers, it underpins every phase of a training cycle. For recreational users, it turns subjective effort into quantifiable improvement.

Whether you're trying to shave seconds off a 2K, manage pacing during a Hyrox event, or simply train with purpose, watts offer the clarity to improve.

Summary

Split time shows how fast you're going.
Watts show how hard you're working.

Elite rowers use watts because it reflects true performance. Fitness-focused users should do the same. If the goal is to train effectively and measure progress reliably, watts provide the most direct path forward.

Switch to watts. Train with purpose.

A Program for First-Time Rowers and Fitness Starters

Indoor rowing is among the most efficient and accessible forms of full-body training. Yet many people avoid the machine due to poor introduction, lack of guidance, or uncertainty about form and structure.

Rowed to 2K addresses that gap. Developed by Rowing Australia and delivered through Row Nation, this five-week beginner program provides a clear, measurable pathway into indoor rowing. Participants build toward a 2,000-metre benchmark—widely recognised as a standard distance in both competitive and recreational contexts.

Who It’s For

This program is designed for:

• Adults returning to or starting fitness who need structure, low joint impact, and steady progression.
• Parents and juniors seeking a foundation before joining a school program or rowing club.
• General fitness users looking to improve endurance, strength, and movement efficiency through guided sessions.

What the Program Delivers

Progressive Training Structure

Four weeks of programmed sessions develop aerobic capacity, stroke control, and pacing strategy. Week five is structured around a final benchmark row, offering a clear target to work toward. The program was developed by Rowing Australia's sports science team, led by Dr Tony Rice, to reflect the same evidence-based principles used with Australia’s top athletes.

National-Level Technical Coaching

The program begins with a technical overview from Chris O’Brien, Head Coach of the Australian Men’s Rowing Team. Topics include machine setup, stroke sequence, and efficiency principles — giving new users a foundation in good movement from the very first session.

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Follow-Along Athlete Guidance
Weekly training is led by Nick Smith, a current athlete in the Australian men’s team. Sessions are delivered through the Row Nation app, providing both pacing support and coaching cues.

Accessible Format
No previous rowing experience is required. The emphasis is on consistency, control, and foundational technique—rather than intensity alone.

What Makes Rowed to 2K Different

• Expert-designed: Built by Rowing Australia with input from national-level coaches and athletes.
• Beginner-focused: Structured to be achievable for anyone new to rowing or structured training.
• Fitness-forward: Sessions are progressive and cumulative, developing both cardiovascular and muscular endurance.
• Measured outcome: Culminates in a timed 2,000m row, giving participants a clear sense of progress.

A Practical On-Ramp to the Sport

Rowed to 2K also serves as a low-barrier introduction for school-aged athletes. For parents considering rowing as a sport for their child, it provides a structured trial that builds competency before club or school involvement.

Summary

Rowed to 2K combines expert coaching, a clear structure, and a defined goal to make indoor rowing accessible to new users. Its focus on technique, control, and measurable improvement makes it relevant not only for those entering the sport, but for anyone seeking to improve their base fitness in a safe, structured format.

The program is now available on the Row Nation platform.

Sunday 8 AM Row Club in Haberfield

New weekly session — with select dates coached by Olympian Paddy Holt

Row Club in Haberfield now runs a dedicated 8 AM Sunday class. The programme follows the same coach‑led structure Row Club is known for—low‑impact, full‑body training with real‑time feedback through the Row Nation app. On select Sundays, the session is led by Paris 2024 Olympian Paddy Holt, who brings elite insight and motivational energy to the group.

Why join the Sunday session?

• Opportunity to train under an Olympic athlete on designated weeks
• Full‑body strength and endurance in a joint‑friendly format
• Real‑time coaching, pacing guidance, and optional app‑based tracking
• A structured start to your Sunday that suits every fitness level

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What to Expect

Each 45-minute class includes:

• A warm-up focused on stroke mechanics and mobility
• Structured intervals to build rhythm, power, and aerobic capacity
• Technique cues and pacing support from Paddy throughout
• Music, group motivation, and a welcoming community environment

No rowing experience needed. Just bring a towel, water bottle, and an open mindset.

Session Details

When: Sundays at 8:00 AM
Where: UTS Rowing Club – Dobroyd Parade, Haberfield NSW
Duration: 45 minutes
Coach: Paddy Holt – Paris 2024 Olympian (Men’s Pair)

🎟 Bookings essential — sessions are capped to maintain coaching quality.
UTS ROW CLUB BOOKINGS

Why Row Club?

• Designed in partnership with Rowing Australia
• Inclusive, performance-backed training for all levels
• Real-time feedback via the Row Nation app
• Proven to build strength, fitness, and technique without joint stress

Train smarter. Move better. Start your Sunday with purpose.
Book your Row Club session—check the schedule for upcoming dates with Paddy Holt.

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Rowing Together. Remembering as One.

From sunrise in New Zealand to sunset in Western Australia, rowers across Australasia moved together in a powerful act of remembrance — completing 2504 metres on the indoor rower as part of the ANZAC Day Challenge.

Movement With Meaning

In just 24 hours, 913 kilometres were rowed across the region. It was a collective tribute shared by individuals, clubs, veterans, families, and first-timers.

• Australia: 822 km rowed
• New Zealand: 91 km rowed
• Hundreds of participants logged across all states and territories

"This is more than a workout — it’s a way to show respect, be present, and honour their legacy."

Why Rowing? Why 2504 Metres?

Rowing is full-body, low-impact, and scalable. It suits all fitness levels, making it the perfect shared activity for ANZAC Day.

2504 metres represents the date — 25/04 — a symbolic, accessible challenge grounded in purpose and reflection.

"Rowing becomes a meditative, grounding way to reflect — stroke by stroke."

Stories of Purpose

Participants rowed for many reasons:

• In memory of relatives who served at Gallipoli
• To honour friends and colleagues from service
• As a personal moment of reflection and gratitude

One of the most notable efforts came from the ACT Veterans Indoor Rowing Group, where 31 participants, including detainees from the Alexander Maconochie Centre, completed a combined 365,584 metres.

"In the AMC, it’s become a powerful ANZAC tradition. For the veterans inside, it’s a meaningful way to mark the day."

Across the country, similar stories unfolded — one rower, one erg, one purpose at a time.

A Healthy Way to Honour the Day

The ANZAC Day Rowing Challenge is a modern way to commemorate: a chance to move with purpose, to reflect through physical action, and to connect communities in a healthy, positive tradition.

This aligns with Row Nation’s mission — creating movement that builds resilience, connection, and lifelong health.

Keep the Momentum Going

If you were inspired by the ANZAC Day Challenge, keep building on that momentum.

Row Club sessions are now running weekly across Australia. Whether you're new to rowing or ready to take your training further, Row Club welcomes you.

• Red Shed Row Club – ACT
• West Lakes Row Club – SA
• UTS Row Club – NSW

Thank You

Thank you to every rower, coach, club, and supporter who took part.
Together, we proved that movement can honour, connect, and inspire.

View the full leaderboard and submissions at rownation.co/anzac-challenge.

Lest We Forget.

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Experience Row Club at West Lakes

Free Open Day with Olympic Gold Medallists

Register Here

Date: Saturday, 10 May
Location: West Lakes Rowing Club, 100 Military Road, West Lakes Shore SA 5020

Row Club is officially launching at West Lakes — and you're invited to be part of the first sessions.

This Open Day is your opportunity to experience Row Club first-hand with Olympic champions Alex Hill and Lucy Stephan leading instructor-guided indoor rowing sessions. Whether you're new to rowing or looking for a high-quality, full-body workout, Row Club offers a welcoming, high-energy format for all levels.

What is Row Club?

Row Club is a new indoor fitness class developed by Row Nation and Rowing Australia. It combines:

• Full-body indoor rowing on Concept2 RowErgs
• Expert instruction and stroke refinement
• Structured intervals for strength and cardiovascular conditioning
• Real-time tracking via the Row Nation app
• A supportive, inclusive environment

Designed for everyone from complete beginners to experienced athletes, Row Club helps you train smarter — with purpose and progression.

Meet Your Coaches

Together, Alex and Lucy bring elite-level insight and energy to each session — helping participants improve form, confidence, and performance.

Open Day Schedule

Saturday, 10 May

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Location: West Lakes Rowing Club, 100 Military Road, West Lakes Shore SA 5020

Each session runs for 45 minutes and is capped at 10 participants to ensure focused, small-group coaching.

7:00 AM – 8:00 AM

8:00 AM – 9:00 AM

9:00 AM – 10:00 AM

10:00 AM Casual Q&A with Alex Hill and Lucy Stephan (Over Coffee)

Bookings are essential — reserve your free spot today.

We will have a coffee and Q&A afterwards. Chance to meet the gold medalists.

On the Day

• Free coffee voucher for each participant (redeemable at OAR Café)
• Coach-led sessions with Olympic gold medallists
• Informal Q&A at 10:00 AM — grab a coffee and chat with Alex and Lucy about rowing, training, and their Olympic experiences
• A chance to experience Row Club in action — technique, energy, and data in real time
• Learn how to get started with Row Club and ask questions in a relaxed, supportive setting

Photography on the day will be supported by RowingSA.

Why Try Row Club?

• Low-impact, full-body strength and cardio
• Suitable for all experience levels
• Developed by Olympians, backed by Rowing Australia
• Structured, coach-led training in a welcoming environment

Start Strong with Row Club

Whether you’re starting a new fitness journey, returning to training, or simply curious about indoor rowing, the West Lakes Row Club Open Day is your chance to see what Row Club is all about.

Free to attend. Limited spots available.

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Is Rowing Strength Training? The Truth About Muscle, Power, and the RowErg

Rowing doesn't just burn calories — it builds real, functional strength. Here's how the rowing machine delivers full-body muscular engagement and why it's a smart foundation for your fitness.

What 30 Minutes on the Erg Can Really Do for Your Body

When most people think of strength training, they picture weights, resistance bands, or cable machines — not an indoor rowing machine. But ask any seasoned coach or physiologist, and they’ll tell you: rowing delivers a lot more than cardio.

In fact, the Concept2 RowErg activates more of your body per stroke than nearly any other piece of equipment. It’s why rowing is fast becoming one of the most efficient ways to build real, functional strength — especially for people who want total-body results without the joint strain of heavy lifting.

Muscle Engagement That Surprises Most Gym-Goers

Rowing activates about 86% of your total muscle mass every stroke — including the legs, glutes, core, back, shoulders, and arms. This figure is supported by the English Institute of Sport, as referenced in Marathon Handbook.

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Here’s what that looks like:

• Legs drive the stroke through the footplates — activating quads, hamstrings, and glutes (like a horizontal leg press)
• Core and trunk stabilise the torso through dynamic movement
• Back, shoulders and arms finish the stroke — engaging lats, delts, and biceps

This compound movement mimics major strength lifts while teaching coordination and full-chain power.

Rowing Builds Real Strength — Fast

You're not just building cardio endurance — you're creating muscular resilience.

Each stroke includes:

1. Catch – compressed legs and braced core
2. Drive – strong push through the legs
3. Finish – full-body follow-through
4. Recovery – controlled return to setup

This sequence activates multiple joints and builds strength through the entire posterior chain — much like a deadlift, but without the spinal compression.

In fact, rowing has been shown to improve back muscle strength by up to 37.8% over eight weeks, according to RunRepeat.

But It’s Not the Whole Strength Picture

While rowing builds functional strength and muscular endurance, it lacks the progressive overload required for major hypertrophy (muscle growth).

As noted by coaches in Hydrow’s blog, rowing is ideal for foundational strength, but if you're looking to bulk, traditional resistance training should complement your plan.

Strength-Building Rowing Workouts

Try these formats to get the most strength gains from the erg:

1. High-Resistance Intervals
→ 45 seconds on, 15 seconds off — 10–15 rounds, damper 8–10

2. Progressive Pyramid
→ Increase resistance every 2 mins for 10 mins, then reverse

3. Strength Endurance Row
→ 20–30 mins at 70% effort, 20–22 strokes per minute

These workouts increase time under tension — essential for building sustainable force.

Rowing vs. Traditional Gym Machines

Rowing outperforms many cardio machines and isolated gym movements when it comes to all-around benefits:

• ✔ More muscle groups engaged per stroke
• ✔ True resistance via flywheel drag
• ✔ Up to 300–500 calories burned in 30 minutes (Harvard Medical School)
• ✔ Improved core and posterior chain strength
• ✔ Low-impact motion protects joints

Many call rowing the “horizontal deadlift” — it delivers serious output, without the compressive load of barbell lifting.

Final Verdict

Does rowing count as strength training?
Yes — in the context of functional strength, coordination, and muscular efficiency.

It’s one of the best ways to train your whole body, build resilience, and support long-term fitness — especially if you’re easing into strength training, coming back from injury, or looking for a time-efficient solution.

💪 Ready to Build Strength with Row Club?

Try a session near you:

• Red Shed (Canberra)
• West Lakes (Adelaide)
• UTS (Sydney)

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The Full-Body Solution That Saves Time and Delivers More

Whether you’re a beginner, a regular gym-goer, or an experienced athlete — Row Club training will move the needle. Backed by Rowing Australia and delivered through the Row Nation app, this isn’t just another workout — it’s a system designed to make everyone fitter, faster, and more resilient.

Real Results, No Matter Where You’re Starting From

Rowing is scientifically proven to activate 86% of your muscles in one low-impact movement. But what takes it to the next level is the Row Nation platform — pairing elite-level programming with real-time performance data to help anyone train smarter.

• New to fitness? Rowing is joint-friendly, intuitive, and easy to progress.
• Already training? It’s the perfect full-body supplement to amplify results.
• Time poor or burnt out? Sessions are efficient, effective, and energising.
• Injured or returning? Low-impact and data-tracked — so you train safely and sustainably.

Why It Works — The Row Nation Edge

Row Nation isn’t just a tracking app — it’s your training partner. Developed by Rowing Australia experts, every workout is crafted to help you move better, feel stronger, and recover faster.

• Science-backed programs tailored to different fitness goals
• Live connection to your Concept2 rower via PM5 monitor
• Track distance, splits, watts, calories and progress
• Built-in progression so you always know your next step

One Workout That Does It All

Row Club training delivers both cardio and strength, without the joint stress of running or the need to juggle multiple sessions.

• Burn more in less time
• Improve cardiovascular fitness and endurance
• Build full-body strength and muscular resilience
• Boost recovery, mobility, posture, and control under fatigue

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Train for Anything — and Everything

Whether you’re:

• Lifting heavy
• Running a 10K
• Playing weekend sport
• Rehabbing from injury
• Or just looking to feel good again

Row Club will elevate your performance. It works with your body, not against it — and fits seamlessly into your routine.

Join the Movement — Train Smarter with Row Club

Coach-led. Data-backed. Designed for real people.

Book your first session at a Row Club near you:

• Red Shed Row Club – ACT
• West Lakes Row Club – SA
• UTS Row Club – NSW

This is the most effective workout you’re not doing — yet.
Book now and feel the shift from your first stroke.

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The Evidence-Based Way to Build Fitness, Mobility and Longevity

You’ve put in the hard work over the years. Now it’s about training smarter — staying strong, mobile and switched on, without pushing past your limits or risking injury.

Indoor rowing is one of the most efficient, science-supported ways to do exactly that. Whether your focus is performance, health, or just staying capable in everyday life, rowing delivers full-body strength and aerobic conditioning with minimal joint stress — and maximum return.

The Science Behind Smarter Training

As we age, maintaining muscle mass, cardiovascular health, and mobility becomes critical. The Heart Foundation and Exercise & Sports Science Australia both recommend combining strength and aerobic training in a joint-safe, repeatable format.

That’s rowing. And the research backs it.

Why Rowing Is a Standout Choice:

• Low-impact, high-output: The smooth, seated motion means no jolts or jarring — just strong, continuous effort that’s kind to knees, hips and lower back.
• Builds strength and endurance together: Rowing develops VO₂ max and muscular endurance — ideal for boosting stamina, core stability, and heart health.
• Train with precision: Machines give you data — split time, distance, watts — so you can track performance and stay accountable.
• Improves real-world movement: Builds strength that supports daily life — lifting, climbing, staying agile and sharp.
• Supports longevity: Proven to help reduce blood pressure, improve metabolic health and support long-term mobility.

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A Better Way to Train

Rowing is low-risk and high-reward — it lets you push when you want to, and ease back when needed. You won’t leave sore and stiff — just strong, clear-headed, and satisfied.

Choose Your Club, Book Your Session

Whether you're looking to train smarter, move better, or feel stronger day-to-day, Row Club offers expert-led sessions that meet you where you’re at.

Pick a location below and book your first class:

• 👉 Red Shed Row Club – ACT
• 👉 West Lakes Row Club – SA
• 👉 UTS Row Club – NSW

Train like your future depends on it.
Book a Row Club session now and feel the results from the first stroke.

The Proven Fitness Method That Supports Strength, Stability and Energy at Any Stage

Staying active is one of the most powerful things you can do for your health — not just physically, but mentally and emotionally too. The challenge is finding a form of exercise that’s not only safe and effective, but actually feels good to do.

That’s where indoor rowing stands out. Backed by sports science and widely recommended by health professionals, it offers full-body benefits without the high-impact risks. It’s adaptable, evidence-based, and incredibly effective at supporting strength, mobility, and vitality — all from a single low-impact movement.

The Research is Clear: Movement is Medicine

Decades of research confirm that regular physical activity improves longevity, balance, bone density, mood, and quality of life — especially as we get older. But it has to be the right type of movement.

The Australian Department of Health recommends low-impact, full-body aerobic activity that builds strength while protecting joints. Rowing ticks every box.

Why Indoor Rowing Works — Scientifically Speaking:

• Gentle on joints: The seated, fluid motion protects knees, hips and shoulders — ideal for those managing arthritis, past injuries or osteoporosis.
• Engages 86% of muscles: Unlike walking or cycling, rowing activates nearly every major muscle group — boosting strength, coordination and calorie burn in a single session.
• Improves heart health: Rowing elevates heart rate into the aerobic zone, which research shows improves blood pressure, circulation, and cardiovascular function.
• Boosts posture and balance: Strengthens your core and back, helping reduce fall risk and improve functional movement.
• Enhances mood and clarity: Rowing stimulates endorphins and supports brain health — helping reduce stress and mental fatigue.

A Personal Approach to Progress

Rowing is incredibly scalable. You set the pace, the power, and the rhythm. Whether you're returning to exercise or just starting, rowing gives you control without judgment.

And you’ll feel it — in posture, balance, and confidence — often within just a few sessions.

Find Your Local Row Club

Ready to move in a way that feels right for your body? Book your first session below at a Row Club near you:

• 👉 Red Shed Row Club – ACT
• 👉 West Lakes Row Club – SA
• 👉 UTS Row Club – NSW

Discover the science of smart movement.
Book your spot today and experience the difference indoor rowing can make.

Experience the Thrill of Indoor Rowing Competition

The Sunshine Coast Indoor Rowing Club (SCIRC) is proud to host the 2025 Indoor Rowing Championships at O2 Performance on June 8. This annual event brings together rowing enthusiasts from across Queensland and beyond for a day of spirited competition and community engagement.

Whether you're a seasoned competitor or new to the sport, the Championships offer a welcoming environment to test your mettle on the ergometer. With events tailored for various age groups and skill levels, there's a race for everyone.

Event Details

• Date: Sunday, June 8, 2025
• Location: O2 Performance, Sunshine Coast, QLD
• Hosted by: Sunshine Coast Indoor Rowing Club (SCIRC)

Participants can expect a well-organised event with accurate timing, enthusiastic support, and a chance to set personal bests. The venue, O2 Performance, provides top-notch facilities to ensure a smooth and enjoyable experience for all.

How to Participate

Interested rowers can find more information and register for the event by visiting the SCIRC Events Page. Early registration is encouraged to secure your spot and receive event updates.

About SCIRC

The Sunshine Coast Indoor Rowing Club is dedicated to promoting the sport of indoor rowing within the community. By hosting events like the annual Championships, SCIRC fosters a supportive environment where individuals of all backgrounds can engage in healthy competition and personal growth.

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Canberra’s Home for Indoor Rowing

Located on the scenic Black Mountain Peninsula, Red Shed is already well known for its commitment to high-quality, inclusive training. Now, with Row Club, it’s offering a dedicated indoor rowing program that blends elite-informed structure with community-based coaching.

Led by experienced instructors and powered by the Concept2 RowErg, Row Club offers 60-minute, instructor-led sessions designed to improve cardiovascular fitness, build muscular endurance, and refine rowing technique — all in a joint-friendly format that’s accessible for everyone.

“I’ve been using the rower for years, but mostly for warm-ups. Since joining Red Shed, I’ve really learned the finer points of technique. It’s a different type of challenge — focused, coached, and it leaves you feeling exhausted in the best way.”
— Red Shed participant

What Makes Erging at Red Shed Different?

Whether you're a complete beginner or a returning rower, Row Club at Red Shed gives you the tools and environment to train smart.

Key Benefits:

• Cardiovascular Conditioning – Improve heart health and aerobic capacity through interval-based work
• Muscular Strength & Endurance – Train legs, core, back, and arms in every stroke
• Low-Impact & High-Efficiency – Protect your joints while still pushing your limits
• Technique Development – Refine your stroke in a structured, supportive environment
• All-Year Access – No need to worry about the weather — classes run indoors year-round
• Community Feel – Train alongside others, guided by passionate coaches and surrounded by lake views

“I come from a triathlon background, and indoor rowing has been a game-changer for my training. I’m getting cardio intensity without the impact, and I can feel it helping with my cycling technique too.”
— Red Shed participant

What to Expect in a Row Club Session

Each session runs for 60 minutes and includes:

• Technique-focused warm-up
• Intervals to build rhythm, power, and stroke efficiency
• Live feedback via the Row Nation app, showing how you're tracking in real time
• Music and motivation to help you finish strong

“I love that the app gives instant colour-coded feedback — I don’t even have to think. It helps me stay in the zone and train smarter.”
— Red Shed participant

Session Details

• When: Thursdays, 5:30–6:30 PM
• Where: Red Shed, Black Mountain Peninsula, Acton ACT
• Price: $20 per session
• Booking: Classes open to all — no membership required
• Reserve your spot now →

Red Shed’s Row Club is more than a workout. It’s a space to learn, challenge yourself, and build lasting fitness — supported by world-class equipment, expert coaching, and a strong sense of community.

Ready to row? Book a session and join the movement.

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A Morning of Movement, Motivation, and Community

A perfect Sydney morning. An iconic location. And a new era of indoor rowing kicked off in style.

On Sunday 13 April, Row Nation and UTS Rowing Club opened their doors to the public for the official launch of Row Club — a high-energy, athlete-led fitness experience inspired by elite rowing and designed for everyone. Against the stunning backdrop of Iron Cove, the water was calm, the sun was out, and the deck was packed with rowers, CrossFitters, HYROX athletes, and newcomers alike, all eager to give indoor rowing a proper go.

“It was fantastic. A great way to spend our Sunday morning... I think I’ll be adding this to my basketball training,” one participant shared.

Athletes Leading the Way

The sessions were led by Olympian Paddy Holt, who competed in the Men’s Pair at the Paris 2024 Olympics, and Paige Barr, who stroked the Australian Women’s Eight at the same Games. Their coaching brought both technical depth and an approachable energy, giving participants feedback and confidence from start to finish.

From the warm-up to the final calorie sprint, their guidance helped set the tone for each session.

A Focused and Practical Training Format

Each session followed a structured, results-oriented format:

• Warm-up and skill development to reinforce technique
• Six rounds of two-minute intervals with one-minute rest, building stroke rate from 18 to 26
• A 50-calorie finisher to close the session with intensity

The focus was on efficiency — encouraging participants to increase wattage output with each increase in stroke rate, maximising performance without sacrificing form.

A Community-Driven Event

The crowd was made up of a wide range of fitness backgrounds — from seasoned rowers to first-timers, functional fitness athletes, and those looking to change up their routine.

“You don’t have to be a member of UTS,” said one attendee. “We’re already at a different gym, but we’ll definitely be back for these classes.”

Another added, “This really changed how I thought rowing could be — it was fun, challenging, and full-body. Loved it.”

What’s Next?

Row Club is now running weekly at UTS Rowing Club. Sessions are held on Tuesdays at 7:00 PM, with more to come as demand grows. Sessions are open to the public — no UTS membership required.

Pricing

• Single Class – $20
• 5-Class Pack – $90 ($18/class)
• 10-Class Pack – $170 ($17/class)
• 20-Class Pack – $320 ($16/class)

All packs are flexible with no expiry.

Ready to Row?

Book your spot and experience it for yourself:
🔗 www.rownation.co/row-club/uts

Or preview the session used on Open Day:
🔗 UTS Haberfield Intro to Indoor Rowing – Workout Link‍

Row 2504 Metres for Remembrance

Honour Their Legacy with Every Stroke

On Thursday, 25 April 2025, join the rowing community in completing the ANZAC Day Challenge — a symbolic 2504-metre row in honour of those who have served.

Spanning from sunrise in New Zealand to sunset in Perth, this cross-Tasman tribute brings together individuals, clubs, and communities for a unified day of movement, reflection, and remembrance.

How to Participate

You can take part in one of two ways:

Option 1: Complete the Row Nation Workout
Complete the official ANZAC Day 2504m session via the Row Nation app. Your result will be automatically submitted to the national leaderboard.

Option 2: Manually Submit Your Effort
Row solo, with friends, or at your club — every metre matters.
📩 Submit your row manually on the ANZAC Challenge page →

Row, Share, Remember

Post a photo or video of your row using the hashtag #ANZACDAYERG.
Featured posts will appear on the ANZAC Challenge live page throughout the day — showcasing how we moved together in honour and unity.

Support the ANZAC Appeal

Participation is free, but we encourage everyone to support those who served.
Donations to the ANZAC Appeal provide vital support for veterans and their families.
❤️ Make a donation →

Track the Challenge Live

Throughout the day, the live leaderboard will show:

• Total distance rowed across all entries
• Number of 2504m efforts completed
• Top-performing clubs and communities

Why 2504 Metres?

The distance represents the date — 25/04.
It’s long enough to be meaningful, short enough to be accessible, and deeply symbolic — a physical act of remembrance for a national day of reflection.

Let’s Row With Purpose

From sunrise in New Zealand to sunset in Western Australia, let’s row together in remembrance, unity, and gratitude.

🗓 Event Date: Friday, 25 April 2025
🌅 Sunrise NZST – 🌇 Sunset AWST
🖤 #ANZACDAYERG
🔗 Visit the challenge page →

A new way to row — open to everyone

Rowing has long been considered one of the most effective full-body workouts — and now, it’s coming to West Lakes in an exciting new format. As part of its official launch, West Lakes Row Club is opening its doors with a free trial period to give the community a taste of Row Club: an instructor-led, high-energy indoor rowing experience built for everyone, from beginners to elite athletes.

Led by experienced coach Celia Cowan, each session takes the best of rowing training and delivers it in a fun, accessible format — similar in energy and structure to a spin class, but powered by Rowing Australia’s Row Nation platform. Participants are guided through 45-minute sessions with performance tracking, expert technique cues, and structured intervals to help you build strength, improve cardio, and row with purpose.

“Row Club is designed to be inclusive, energising and community-focused,” says Cowan.
“You don’t need rowing experience — just a willingness to give it a go.”

Try It Free – Class Schedule

The free trial period runs across six dates in April and May, with morning and evening options available:

• 10 April – Morning
• 17 April – Morning
• 22 April – Evening
• 24 April – Morning
• 29 April – Evening
• 1 May – Evening

📍 Location:
100 Military Road, West Lakes Shore SA 5020

🎟 Bookings are essential – spaces are limited.
Reserve your spot now →

Why Try Row Club?

• Full-body, low-impact workouts suitable for all fitness levels
• Structured classes with coaching and real-time performance feedback
• A welcoming, community-driven vibe
• No rowing experience required

Whether you’re looking to shake up your fitness routine, explore a new sport, or reconnect with rowing in a fresh format, Row Club is ready to welcome you.

Come give it a go — and discover why indoor rowing might just become your favourite workout.

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Row Nation at the Australian Rowing Championships

Welcome to the Row Nation Experience!
We’re bringing rowing to everyone—spectators, parents, and non-rowers included. Join us for a chance to win over $2,000 worth of prizes!

Leader Boards Here

How to Enter

1. Download the Row Nation App
   ‍
2. Complete the Race Day Dash
   • Hop on one of our ergs at the Activation Tent.
   • 30 second warm up, 100m sprint and a 5 calorie burn.
   • Log your workout in the app to earn your entry.
   • (Only workouts completed on-site qualify for the prize draw.)

Prizes & Partners

• One year supply of Inglewood coffee (valued at $720)
• $200 Bolle voucher
• 776BC voucher (Winter LS Base Layer + Performance Cap, $130 value)
• $100 voucher to The Regatta Shop
• $50 voucher for the Sheffield Hotel

(Total prize pool exceeds $2,000!)

Challenges

Throughout the event, we’re hosting fun challenges at the tent:

• Consistency Challenge
• Hidden Screen 100m
• Mystery Split Prediction
• Distance Prediction
• Max Watts

Winners will be announced at the Activation Tent on Sunday the 30th, with instant prizes up for grabs!

Stay Connected

• Need Wi-Fi? Visit the Activation Tent for a QR code to connect.
• Follow @RowNationofficial on social media for live updates and behind-the-scenes content.

Visit the Activation Tent

• Location: Look for the Indoor & Coastal Rowing Tent in the Regatta Village at ARC (as shown on the official map).
• Hours: 8:00 AM – Event Close (varies daily)
• Questions? Our team is here to help!

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Join Us for the UTS Row Club Open Day

Sunday, 13 April | 9:00 AM – 12:00 PM
UTS Rowing Club, Dobroyd Parade, Haberfield NSW

Be part of the official launch of Row Club – Australia’s newest group fitness experience inspired by elite rowing. This free Open Day features high-energy, athlete-led indoor rowing classes designed for all fitness levels.

Whether you’re a student, athlete, or simply looking to get moving, Row Club offers a full-body, instructor-led workout in a welcoming, community-driven setting.

What to Expect

🕘 Three 45-minute Row Club sessions at:

• 9:00 AM
• 10:00 AM
• 11:00 AM

🏋️‍♂️ Led by Olympians Paige Barr and Paddy Holt
🎧 Set to music, powered by group energy
✅ Includes:

• A warm welcome and intro to the basics
• Technique guidance from experienced instructors
• A dynamic, structured workout suitable for all abilities

How to Join

Bookings are essential – choose your preferred session time when registering.
Spots are limited, so don’t miss out.

👉 Register Now to secure your place.

Why Row Club?

• Burns more calories than cycling
• Builds strength like weight training
• Easier on your joints than running
• Powered by the Row Nation app for tracking and progress

This is more than just a class — it’s a movement.
Come experience it first at UTS Rowing Club.

Canberra's Military Athletes Gear Up for Their Invictus Games Debut

A Proud Moment for Canberra’s Service Members

Three military personnel from Canberra are set to make their mark on the world stage as they prepare for their debut at the upcoming Invictus Games. This prestigious event, founded by Prince Harry, Duke of Sussex, in 2014, serves as a powerful platform for wounded, injured, and sick military personnel and veterans to showcase their resilience through sport.

For these Canberran competitors, the Games represent more than just a sporting event—it’s an opportunity to embrace camaraderie, personal achievement, and rehabilitation while representing their country on an international level.

The Power of the Invictus Games

The Invictus Games were established with the mission to harness the power of sport in the recovery journey of service members who have faced life-altering injuries or illnesses. Through various adaptive sports, the Games highlight strength, determination, and the indomitable spirit of the competitors.

For Canberra, the participation of its military personnel underscores the city’s commitment to supporting both veterans and active-duty members as they navigate recovery and reintegration into daily life.

A Journey of Strength and Perseverance

The Canberran athletes have trained relentlessly, overcoming both physical and mental challenges to reach this moment. Their journey to the Invictus Games is a testament to the importance of resilience, teamwork, and self-belief.

With excitement building, the local community has rallied behind these athletes, offering support and encouragement as they prepare to take on this life-changing challenge. Their participation is not just about personal triumph but also serves as an inspiration to others facing similar battles.

A Community Behind Them

As these Canberran athletes step onto the global stage, they carry with them the support of their hometown. Their stories remind us of the sacrifices made by those in uniform and the unwavering strength they bring to every challenge.

This Invictus Games debut is a chance for them to shine, to push beyond limitations, and to remind the world that wounds do not define warriors—their courage does.

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The Pilates-Rowing Hybrid: A Low-Impact Fitness Revolution

A New Approach to Joint-Friendly Fitness

For many people, traditional workouts can take a toll on the body—especially for those over 50 or individuals dealing with chronic joint pain, back issues, or knee discomfort. A new Pilates-rowing hybrid workout is emerging as a solution, blending the core-strengthening and mobility benefits of Pilates with the full-body resistance and cardio advantages of rowing.

Why Pilates and Rowing?

Pilates has long been known for its ability to improve core strength, posture, and flexibility, while rowing provides a low-impact cardiovascular workout that engages over 85% of the body’s muscles. By merging these two forms of exercise, participants can experience a balanced workout that:

• Reduces strain on joints and back
• Strengthens core stability for better posture and movement control
• Improves flexibility and range of motion
• Enhances cardiovascular endurance without excessive impact

How It Works

Unlike traditional rowing, which can sometimes strain the lower back if performed incorrectly, this hybrid method incorporates Pilates principles of controlled movement and breathwork to create a smoother, more mindful exercise experience. The workout emphasizes:

• Slow, controlled rowing strokes to engage deep core muscles
• Stretching and mobility exercises that target muscle imbalances
• Variable resistance levels to cater to different fitness levels

Who Is It For?

This versatile workout is suitable for:
✔️ Older adults looking for a sustainable fitness routine
✔️ Individuals recovering from injuries or joint pain
✔️ Athletes seeking a well-rounded, low-impact cross-training option
✔️ Anyone looking to build strength, endurance, and mobility simultaneously

Final Thoughts

As hybrid fitness trends continue to gain traction, the Pilates-rowing fusion stands out as a powerful option for those seeking a gentle yet effective workout. With its focus on joint health, core stability, and controlled movement, this innovative approach is redefining how we think about functional fitness for all ages.

🔗 Read more about this trend in The Times: Click here

The Power of Rowing: A Full-Body Workout with Maximum Benefits

Why Rowing is the Ultimate Fitness Tool

Rowing is more than just a cardio workout—it’s a full-body exercise that builds strength, endurance, and cardiovascular health while remaining low-impact and accessible for all fitness levels. Whether you're looking to burn calories, strengthen muscles, or improve overall fitness, a rowing machine (ergometer) offers a versatile and efficient way to achieve your goals.

The Top Benefits of Rowing

1. A True Total-Body Workout

Unlike many other cardio machines that focus on just the legs or upper body, rowing activates 85% of your muscles in a single stroke. It engages:

• Legs (quads, hamstrings, calves) for power
• Core (abs, obliques, lower back) for stability
• Back & Shoulders for posture and endurance
• Arms (biceps, triceps, forearms) for strength

Rowing combines strength and endurance training, making it one of the most effective full-body workouts available.

2. Low-Impact, Joint-Friendly Exercise

Unlike running or jumping-based workouts, rowing is gentle on the joints while still delivering high-intensity results. The fluid, controlled motion minimizes impact, making it an excellent choice for:

✔️ People recovering from injuries
✔️ Older adults looking for safe exercise
✔️ Athletes needing cross-training without stress on joints

3. Boosts Cardiovascular Health

Rowing is a fantastic way to improve heart and lung function. As an aerobic workout, it strengthens the cardiovascular system, helping to:

✅ Lower blood pressure
✅ Increase lung capacity
✅ Improve heart health and circulation

The combination of strength and endurance training in rowing makes it a top choice for improving overall fitness.

4. Burns Calories Efficiently

If weight loss or fat-burning is your goal, rowing is one of the most efficient workouts available. A moderate to intense rowing session can burn between 400-800 calories per hour, depending on effort and body weight.

Why is it so effective?
Rowing engages multiple muscle groups simultaneously, increasing energy expenditure while keeping impact low. Plus, it boosts afterburn (EPOC), meaning you continue burning calories even after your workout is over.

5. Suitable for All Fitness Levels

One of the best aspects of rowing is its scalability—whether you’re a beginner or a seasoned athlete, you control:

• Pace – Row at your own speed
• Resistance – Adjust difficulty based on your fitness level
• Workout Style – Use rowing for endurance, interval training, or sprint bursts

This flexibility makes rowing an inclusive and adaptable workout for anyone.

6. Compact & Home-Friendly

Unlike treadmills or bulky gym machines, rowing machines are space-efficient, with many models being foldable or easy to store. This makes them perfect for:

🏡 Home gyms
💼 Busy professionals needing quick workouts
⏳ People looking for an all-in-one fitness solution

Why Rowing is More Than Just Exercise

Beyond the physical benefits, rowing offers a mental boost too. The rhythmic nature of rowing can be meditative, reducing stress and improving focus. Many rowers find the experience to be:

🌊 Therapeutic and relaxing
💆‍♂️ Great for mental clarity and reducing anxiety
🤝 A fun way to train with a supportive community

Conclusion: Should You Try Rowing?

Absolutely! Whether you want to improve fitness, lose weight, build endurance, or protect your joints, rowing provides a complete workout in one efficient movement. It’s a sport and exercise method that adapts to your needs, grows with your progress, and delivers real, measurable results.

🚣‍♂️ Ready to experience the benefits of rowing? Get on the erg and start today!

A Program for Building Sustainable Fitness

Rowed to 5K is a seven-week indoor rowing program designed to improve aerobic capacity, muscular endurance, and total-body resilience. Developed by the team behind Row Nation, the plan is structured to help users progress from short intervals to a full, confident 5,000-metre row—regardless of their starting point.

Whether you’re new to the rowing machine or returning to structured training, Rowed to 5K offers a disciplined, scalable approach to building fitness.

What the Program Includes

Progressive Weekly Training
Each week introduces new intervals, durations, and targets. The programming gradually increases demand while reinforcing pacing, control, and technique.

Full-Body Conditioning
Rowing is a compound movement that engages the legs, core, back, and upper body. Every session contributes to cardiovascular endurance and muscular efficiency without excessive joint impact.

Who It’s For

• Individuals seeking a time-efficient, full-body training plan
• Former athletes or recreational rowers returning to structured exercise
• Beginners looking for a low-impact, high-effort way to improve their base fitness
• Anyone aiming to complete a 5K effort with confidence, pacing, and purpose

Why Rowed to 5K Stands Out

• No prior rowing experience required: The plan starts with foundational sessions and scales gradually.
• Low impact, measurable output: Sessions are designed for intensity without overuse.
• Cross-functional fitness: The program supports goals in running, sport conditioning, or general health.
• Built for consistency: Sessions are time-efficient and flexible enough to fit into a working week.

A Personal Benchmark Worth Earning

Completing a 5,000-metre row is a measurable achievement. It requires pacing, aerobic control, and physical resilience. Rowed to 5K offers a practical, structured way to earn it—without guesswork or burnout.

The program is now available exclusively through the Row Nation platform.