Technique
Drills that build the sequence, rhythm, and connection of a clean stroke.
Rowing workouts
On-demand workoutsfor smarter training.
App-led rowing sessions for your Concept2 RowErg — clear pacing, technique cues, and every stroke tracked.
How it works
Press play, row, done
Connect your erg
Pair the Row Nation app with your Concept2 RowErg over its PM5 monitor — Bluetooth, nothing else to buy.
Pick a session
Choose by focus and time — from a 10-minute technique drill to a full interval set.
Follow the guidance
Live watts and split targets plus technique cues walk you through every stroke.
It's logged
Watts, splits, and stroke rate are saved automatically, so progress tracks itself.
The structure
A session for every focus
Every workout has a focus, a length, and a target intensity — pick what you need today. All designed by national-level coaches and elite rowers.
Endurance
Steady base work that grows your aerobic engine.
Intervals / HIIT
Short, sharp efforts to lift speed and resilience.
Power
Force and drive work for a stronger, faster stroke.
Challenges
Benchmark pieces and events to test where you're at.
The why
Row well, not just hard
Paced by power
Targets in watts mean you train the right intensity instead of guessing.
Coached technique
Cues keep the stroke clean, so you build fitness without building bad habits.
Variety with purpose
Every session has a job — nothing is filler.
How they fit
One session, or a whole plan
A workout is a single session — row one when you've got 20 minutes. A program strings the right workouts into a week-by-week plan when you want to progress with structure.
Examples
A few to try
HIIT
20-30 second bursts
Short interval work with a technical focus on connection and rhythm.
Open in the appTechnique
Fundamentals of the rowing stroke
Learn the sequence, timing, and connection of a clean, efficient stroke.
Open in the appPower
Double Peak
Two high-intensity blocks designed to sharpen speed and resilience.
Open in the appYour next session is in the app
Download Row Nation and press play on your first guided workout.