4 × 5:00 at G1 (55% baseline watts), R20. Rest 0:30 light paddle between intervals. Focus on length per stroke and smooth rhythm. Easy, steady effort throughout.

Row along session with the goal of getting up to watts and holding the sustained power for the entire session. Session: 4×4min at G3 R28.

Row-along intervals. 6 × 2:00 at G3, R24, with 2:00 easy row between. Focus on steady watts and clean form.

Row along with a focus on extending the drive and core stability. 2 minutes of drills + 3 x 3 minute blocks with 2 minutes to finish off. Goal: Keeping the press in the legs, arms away from the body off the front. Looking at the length on your phone screen during the session

Row 2504m from dawn to dusk this ANZAC Day. Complete 1 or more intervals to honour service through movement. Log your distance and join the challenge.

🎉 Complete the workout = 1 Prize Draw Entry! Prove your power and precision—fastest times and most consistent splits may just get noticed.

4 blocks of hard interval work. The third block is a long one! Technical focus - Staying connected through the stroke. Sequencing off the back and staying long on the recovery.

This high-intensity rowing challenge is designed for those looking to push their limits. It features short bursts of maximum effort followed by brief recovery periods. This workout is great for improving your speed and power on the rowing machine, making it suitable for intermediate to advanced rowers.

This beginner rowing routine is perfect for those new to rowing. It emphasizes proper form and technique while gradually increasing intensity. The workout is structured to help you build confidence and skill on the rowing machine, making it a great starting point for your fitness journey.

Push your limits across 5 x 1000m intervals, alternating stroke rates to build endurance, control, and power.

Challenging intervals with increased stroke rates. Perfect for refining technique and pushing boundaries.