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!
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!
(Total prize pool exceeds $2,000!)
Throughout the event, we’re hosting fun challenges at the tent:
Winners will be announced at the Activation Tent on Sunday the 30th, with instant prizes up for grabs!
Discover how military veterans use rowing for strength, recovery, and resilience—turning discipline into performance on the world stage.
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 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.
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.
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.
Inside Red Shed’s Row Club—where hard training meets strong community, pushing every member to new heights.
Indoor rowing, or erging, is a dynamic and enjoyable workout that seamlessly integrates into any fitness routine. At Red Shed, we utilize the Concept2 RowErg, a premier rowing machine engineered to boost your overall fitness and endurance. Our sessions cater to all skill levels, focusing on:
Whether you're new to rowing or aiming to amplify your performance, our indoor rowing sessions provide the ideal environment to achieve your goals.
Join us at Red Shed for indoor rowing sessions at just $20 per session. Our programs are designed to elevate your cardiovascular fitness, strengthen muscles, and refine rowing techniques, accommodating both beginners and seasoned rowers.
Book your session now: Red Shed Indoor Rowing
Discover all our offerings: Red Shed Programs
Pilates meets rowing in a revolutionary hybrid workout—blending core strength and endurance for a pain-free, full-body burn.
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.
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:
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:
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
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
Why rowing? Low-impact, full-body training that builds strength, endurance, and cardiovascular health—without stress on your joints.
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.
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:
Rowing combines strength and endurance training, making it one of the most effective full-body workouts available.
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
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.
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.
One of the best aspects of rowing is its scalability—whether you’re a beginner or a seasoned athlete, you control:
This flexibility makes rowing an inclusive and adaptable workout for anyone.
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
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
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!
From zero to 5K—Row Nation’s step-by-step program guides beginners to confident, structured rowing success.
Looking for a fresh, exciting way to get fit? The Rowed to 5K program on Row Nation is designed to push your limits, build endurance, and get you across the 5K finish line—one stroke at a time. Whether you're new to rowing or looking for your next challenge, this program is your perfect starting point.
A structured 7-week plan that takes you from zero to confidently rowing 5K. The program guides you through progressive workouts, ensuring you build strength, endurance, and confidence each step of the way.
It’s more than just rowing—it’s a commitment to yourself.
🔥 Weekly Milestones – Gradual progression to keep you motivated
🎥 Guided Video Workouts – Expert coaching to refine your technique
💪 Strength & Endurance Training – Designed for all fitness levels
🌍 A Supportive Community – Stay accountable and push through together
✔ No experience needed – Start from scratch and see real progress
✔ Low-impact, high-results – A safe and effective way to build fitness
✔ A full-body challenge – More than just cardio, this works legs, core, and arms
✔ Train at your own pace – Fit workouts into your routine without stress
Rowed to 5K isn’t just a workout—it’s an achievement waiting to happen. Are you ready to take on the challenge?
