Rowing Machine Workouts 4+

Row to get Stronger & Fitter

Vigour Group Ltd

Designed for iPad

    • 4.7 • 117 Ratings
    • Free
    • Offers In-App Purchases



Share your Custom Workouts!

You can now follow along with your coach's rowing routines or simply work out with your friends.

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 14.8

I've added the ability to share your Custom Workouts. Ideal if you want to row along with your team or friends. Let me know what you think at

Ratings and Reviews

4.7 out of 5
117 Ratings

117 Ratings

JJonesHR2017 ,

Awesome tracker for SPM

For those of you who have an indoor rower that does the basics only, but does not have any way of tracking your SPM, then this is the app for you! This is a cadence-based stroke tracker that allows you to manage your speed. The metronome sound allows you to easily keep pace, and comes through loud and clear even with my iTunes Radio going in the background.

It is also fairly accurate on the end calorie count I feel, and more of a realistic number. I highly recommend this for those who want to up their game and save money buying one of those fancier iFIT enabled machines.

Great job whomever created this app, it’s a game changer for my workouts!

Developer Response ,

Thanks so much for your review! It's great to hear you're finding the app beneficial, I hope it keeps helping in the future. Thank you!

treasurelain ,

Just what I was looking for

It’s really hard to find a basic rowing app. Most of them are for certain machines. This one you can use with any machine. It helps you keep pace. If you care about distance then you need one of those fancy machines and apps. But if you just love rowing and want a basic app to keep pace and give you different levels of workouts to try, then this is a great app! It’s been updated recently to include tips and more workouts. Love it even more now!

Developer Response ,

Thanks so much for your feedback. I'm so happy you enjoy the app, I hope it continues!

TheLeosMrs ,

Great app

As a beginner I truly appreciate the metronome! It is a moving metronome that helps you stay consistent and smooth with your strokes. That was by far my largest challenge was getting my timing done. I was either way to slow in the return or way to fast. This makes it super easy.
I also like that the first workout had built in rest periods. I am hoping the rest periods continue as the workouts progress!
This app really made my rowing enjoyable.

Developer Response ,

Thanks for your review! It's great to hear the metronome is really helping out.

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, for example, based on the features you use or your age. Learn More

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