Rowing Machine Workouts 4+

Strength, Fitness, Weight Loss

Vigour Group Ltd

Designed for iPad

    • Free
    • Offers In-App Purchases



Transform your health and fitness with guided Rowing workouts. Live with energy by choosing an indoor routine that hits your goal. Great training for all fitness levels.

Get the rowing workouts you need to meet your personal targets. Build muscle, lose weight or improve your general health. New to the rowing machine? Begin with our Starter Plan. Looking to lose weight? We have a weight loss plan perfect for you!

Train from just 2 days a week to improve your rowing ability and technique with simple approachable routines. Use the SPM metronome to keep your stroke rate in time. Each plan is built to help your body adapt and improve while minimising risk of injury or burn out.

These rowing machine workouts are perfect as a supplement to a gym or at home rowing machine such as the Concept2.


GUIDED ROUTINES: Choose a plan based on your fitness level and goal. Hit your target SPM and the rest guidance, with HIIT based training. Perfect for an indoor rowing machine.

ACTIVITY TRACKING: Track your activity to make sure you keep on growing. Use the countdown timer to improve your rowing ability and stamina.

AUDIO COACHING: Audio coach with support to play your own music in the background. Use the metronome counter to match your stroke rate with your target SPM (strokes per minute).

CUSTOM WORKOUTS: Build your own workouts. Specify your SPM and durations to row however you like alongside the metronome.

WORKOUT LOGGER: Log your workouts and repeat your favorites. Track average heart rate, distance and split time, with metrics to monitor your improvement over time.

APPLE HEALTH INTEGRATION: Sync your workouts to Health App to see a picture of your daily activity.

DAILY EXERCISES: Supplement your workouts with recommended exercises. Warm up and cool down effectively and build full body strength with additional exercises.

Legal Disclaimer

This app and any information given by it are for educational purposes only. They are not intended nor implied to be a substitute for professional medical advice. You should always consult your healthcare provider before beginning any fitness program.

If you upgrade to a premium subscription, payment will be charged to your iTunes account at confirmation of purchase. Your subscription renews automatically unless cancelled at least 24 hours prior to the end of the current period. There is no increase in cost when renewing.

Subscriptions can be managed and auto-renewal turned off in Account Settings in iTunes after purchase. Once purchased, the current period cannot be cancelled. Any unused portion of a free trial period is forfeited if you choose to purchase a premium subscription.

Find the full terms and conditions at, and our privacy policy at

What’s New

Version 17.2

I've made some bug fixes and general optimisations. Please email me at if you want to chat.

App Privacy

The developer, Vigour Group Ltd, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

  • Purchases
  • Contact Info
  • Identifiers
  • Usage Data

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Location
  • Diagnostics

Privacy practices may vary based on, for example, the features you use or your age. Learn More

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