Row Nation | Low Impact, Full-Body Rowing Workouts

ROWING FITNESS

IS UNRIVALLED

LOW IMPACT.
FULL-BODY
RESULTS.

Train smarter on the rower, not harder by guessing. Guided programs, coached audio sessions, and measurable progress for beginners through to performance athletes.

Download for iOS Download for Android

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4.9/5 App Store

Rowing Australia Partner

IS THIS FOR YOU?

Row Nation adapts to your current fitness level, not the other way around. Select your path:

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New to Rowing

Safe, effective entry. Master the stroke from day one without feeling intimidated.

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Busy Adults

Maximum output in minimum time. Get strength and cardio done in under 25 minutes.

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Adults 50+

Cardio without the pounding. Joint-friendly fitness that builds stamina safely.

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Performance

The cleanest engine-builder in sport. Crush your 2k and 5k personal bests.

EVERYTHING YOU NEED TO SUCCEED.

Stop searching YouTube for workouts. Row Nation puts a professional rowing coach directly in your pocket.

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Follow A Proven Plan

Choose from dozens of structured, multi-week programs designed for your specific goals.

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Guided Audio Coaching

Never wonder what split or stroke rate you should be pulling. We coach you through every second.

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Track Measurable Progress

Connect to the Concept2 PM5 monitor to see your live data and track your improvements over time.

CHOOSE YOUR TRACK

Scalable from easy to brutal.

Track 01

Foundations & Flow

Start safely, build unshakeable confidence on the machine, and improve baseline fitness.

Track 02

Rapid Reset

Short, high-intensity intervals designed specifically to fit into busy schedules.

Track 03

Power & Pace

Build your engine, increase your watts, and unlock raw athletic performance.

Track 04

Technique First

Improve your form, fix common mistakes, and learn to row highly efficiently.

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"The coaching made all the difference. I felt totally confident on the machine after just one 20-minute session."

— Sarah T., Foundation Program

COMMON QUESTIONS

I have never rowed before. Is this for me? expand_more

Yes. Our "Foundation" track is built specifically for day-one beginners. We teach you the mechanics of the stroke, how to set up the machine, and how to pace yourself so you don't burn out.

What machine do I need to use the app? expand_more

You can use the Row Nation app to listen to the guided coaching on any brand of indoor rower. However, for live Bluetooth data tracking and seamless screen integration, the app currently connects exclusively with the Concept2 PM5 monitor.

Can I use the app at my local gym? expand_more

Yes! Row Nation is perfectly designed for mobile use. Just take your phone to the gym, pop in your headphones, select a workout, and start rowing.

TRAIN SMARTER
NOT HARDER.

Download the app today, select your track, and let our coaches guide you through your next session.