Looking for a fresh, exciting way to get fit? Rowed to 5K is the challenge you've been waiting for.
Built by the Row Nation team, this 7-week indoor rowing program is designed to push your limits, build endurance, and get you confidently across the 5K finish line — one stroke at a time. Whether you're new to rowing or looking to reignite your training, this is your perfect starting point.
Rowed to 5K is a structured, progressive plan that takes you from zero to rowing a full 5,000 metres with confidence and control. Across seven weeks, you’ll complete guided workouts that steadily build your aerobic capacity, stroke efficiency, and muscular endurance.
It’s more than just a rowing program — it’s a commitment to move with purpose, train with structure, and achieve something meaningful.
🔥 Weekly Milestones
Each week introduces new goals to keep you focused and motivated — from interval progressions to distance targets.
🎥 Guided Video Workouts
Train with expert coaches who walk you through every session. Learn proper technique, pacing, and how to finish strong.
💪 Strength + Endurance Training
Every workout is designed to improve whole-body conditioning. You’ll work your legs, core, arms, and lungs — all without leaving the erg.
🌍 Supportive Community
Join others on the same path, share your progress, and stay accountable through Row Nation’s online community.
✔ No Experience Needed
Start from scratch — no rowing background required.
✔ Low-Impact, High-Reward
Protect your joints while getting serious results.
✔ A True Full-Body Challenge
Cardio, strength, and endurance — all in one movement.
✔ Flexible & Doable
Train on your schedule. Fit the sessions into your life without stress.
Rowed to 5K isn’t just a fitness plan — it’s a personal milestone waiting to happen.
Whether you're chasing a fitness goal, rebuilding consistency, or simply ready for something new, this program will take you there.
👉 Join the challenge today — your finish line is waiting.
