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.
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.
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.
Row Club training delivers both cardio and strength, without the joint stress of running or the need to juggle multiple sessions.
Whether you’re:
Row Club will elevate your performance. It works with your body, not against it — and fits seamlessly into your routine.
Coach-led. Data-backed. Designed for real people.
Book your first session at a Row Club near you:
This is the most effective workout you’re not doing — yet.
Book now and feel the shift from your first stroke.
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.
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.
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.
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:
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.
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.
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.
Ready to move in a way that feels right for your body? Book your first session below at a Row Club near you:
Discover the science of smart movement.
Book your spot today and experience the difference indoor rowing can make.
Join the Sunshine Coast Indoor Rowing Club at O2 Performance on June 8 for a day of competitive indoor rowing at the 2025 Championships.
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.
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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.
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.
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.
Whether you're a complete beginner or a returning rower, Row Club at Red Shed gives you the tools and environment to train smart.
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
Whether you're a complete beginner or a returning rower, Row Club at Red Shed gives you the tools and environment to train smart.
“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
Each session runs for 60 minutes and includes:
“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
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.
A perfect Sydney morning. An iconic location. And a new era of indoor rowing kicked off in style.
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.
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.
Each session followed a structured, results-oriented format:
The focus was on efficiency — encouraging participants to increase wattage output with each increase in stroke rate, maximising performance without sacrificing form.
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.”
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.
All packs are flexible with no expiry.
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 2504m from dawn to dusk on April 25 to honour ANZAC Day. Join the challenge, log your distance, and support the ANZAC Appeal.
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 in a unified day of action and reflection.
You can take part in one of two ways:
Complete the official ANZAC Day 2504m session via the Row Nation app.
Your result will be automatically submitted to the national leaderboard.
Whether you're rowing solo, with friends, or at your club — every metre matters. Submit your row manually to be counted in the national totals.
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 to inspire others to row and reflect.
Participation is free, but we encourage everyone to support those who served.
Donations go to the ANZAC Appeal, providing vital support to veterans and their families.
Throughout the day, the live leaderboard will show:
The distance is a simple but powerful symbol of the date: 25/04.
It’s long enough to challenge, short enough for all levels, and grounded in purpose — a reflection in motion.
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
🔗 Join the challenge
🖤 #ANZACDAYERG
West Lakes Row Club is launching with free trial sessions this April, offering a new indoor rowing experience led by instructor Celia Cowan—perfect for all fitness levels.
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.”
The free trial period runs across six dates in April and May, with morning and evening options available:
📍 Location:
100 Military Road, West Lakes Shore SA 5020
🎟 Bookings are essential – spaces are limited.
Reserve your spot now →
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.
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!
Join us at UTS Rowing Club for a free, high-energy, athlete-led launch of Row Club – Australia's newest fitness experience inspired by elite rowing.
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.
🕘 Three 45-minute Row Club sessions at:
🏋️♂️ Led by Olympians Paige Barr and Paddy Holt
🎧 Set to music, powered by group energy
✅ Includes:
Bookings are essential – choose your preferred session time when registering.
Spots are limited, so don’t miss out.
👉 Register Now to secure your place.
This is more than just a class — it’s a movement.
Come experience it first at UTS Rowing Club.
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.
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?
