Rowing for Weight Loss Routine
4 Weeks
Rowing Machine Workouts app
The rowing machine app that works with any rower.
Guided workouts, a stroke-rate metronome and audio coaching, plus plans for weight loss, strength and fitness that progress week by week. Connect your rower, including a Concept2, or use it with any machine.
★ 4.7 Google Play
★ 4.5 App Store
30,000+ workouts completed
Compatibility
Works with any rowing machine
Connect your rowing machine to the app, including a Concept2, and follow guided workouts with it. No compatible rower? No problem. The metronome sets your stroke rate and the audio coach tells you when to push and when to rest, so it also works with rowers that have no Bluetooth or no monitor at all.
Not sure if your rower can connect? You can still follow every workout using the metronome and audio cues.
Rowers
Concept2 and other air rowers
Water rowers
Magnetic rowers
Hydraulic rowers
Rowers with no display
Devices
iPhone
iPad
Apple Watch
Android
Why it works
Stop rowing without a plan.
Know exactly what to do every time you sit on the rower, and see yourself getting fitter.
Rowing workouts made for you
Whether you want to lose weight, get stronger or just stay happy and healthy, there is a routine for you.
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Goal-based plans for weight loss, strength and general fitness
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Quick sessions and multi-week routines
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Workouts that progress as you do
Follow along with guided routines
The rowing metronome and audio coach keep you in time with your target strokes per minute, and tell you when to row hard and when to rest.
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Stroke-rate metronome
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Audio cues for every interval
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Works with any rowing machine, display or not
Features
Everything in the rowing machine app
Guided plans
Beginner, weight loss, strength and fitness plans that you can follow from just 2 days a week.
Stroke-rate metronome
A visual and audio metronome keeps you rowing at your target strokes per minute.
Audio coaching
Cues for every interval, played over the top of your own music.
Custom workouts and Free Row
Build your own sessions with your own SPM and duration, or row freely and adjust your rate as you go.
Workout log
Log every row, repeat your favourites and track heart rate, distance and split time over time.
Apple Health sync
Your rowing workouts sync with the Health app alongside the rest of your activity.
Reviews
Rowers love it.
★★★★★
It’s finally got me exercising
“I needed to address my weight gain and improve my fitness. A borrowed rowing machine and this app is just what I needed. The workouts are spot on. I’m already losing weight and feel healthier after the first week.”
★★★★★
Fast, effective and fun
“The rowing cues are awesome and help keep the pace to the end. Now I can listen to my favorite music and still stay focused! If you’ve done Asensi and Regatta, you are going to love this app.”
Workouts
Rowing workouts to try today
Rowing for Strength Routine
4 Weeks
Rowing Sprints
25 Minutes
Rowing Pyramid Workout
42 Minutes
Rowing Speed Training Workout
46 Minutes
Rowing Stroke Rate Training Workout
30 Minutes
Rowing Ladders Long Workout
18 Minutes
HIIT Rowing Workout
31 Minutes
Rowing Interval Training Workout
40 Minutes
Rowing Ladders Short Workout
9 Minutes
Learn
Get better at rowing
FAQ
Rowing machine app FAQs
Is the app free?
Rowing Machine Workouts is free to download on iPhone and Android, with an optional premium subscription that you can start with a free trial.
Do I need a Bluetooth or smart rowing machine?
No. You can connect a compatible rowing machine, including a Concept2, but you don't have to. Without a connection, set your stroke rate with the metronome and follow the audio cues, so the app works with any rower.
Does it work with a Concept2?
Yes. You can connect your Concept2 to the app and follow guided workouts with it.
Does it work on Apple Watch?
Yes. The app runs on iPhone, iPad and Apple Watch, and syncs your workouts with Apple Health. It's also available on Android.
Can I listen to my own music?
Yes. The audio coaching and metronome play over the top of your own music.
Is it good for beginners?
Yes. Start with the Beginner Plan, train from just 2 days a week, and use the metronome to learn a smooth, steady rhythm. You can also browse our free rowing machine workouts.
Rowing Machine Workouts app
Your next row, already planned.
Download the app and follow along with your first guided workout today. Try it free.