Indoor Rowing

What is indoor rowing?

Indoor rowing machines are one of the most fun, but under-utilised pieces of kit available in gyms today. The machines can be used by anyone, it is easy to learn, is low impact and is perfect for cross-training. Its health benefits include a full body cardiovascular workout, burning over 300 calories per 30 minutes of rowing.

Indoor rowing offers a range of circuit style sessions on and off machine, which is great for improving core strength and flexibility. It is a great way to get active socially and meet and exercise with like-minded people as well as having the ability to connect to mobile phone apps and online technology.

British Rowing is the national governing body for the sport of rowing and runs the Go Row Indoor Programme. They want to raise the programme’s profile in colleges and get more students into indoor rowing whether that is for fun, fitness, health, training or competition. Below there is a range of resources and links to make the most of the experience.

British Rowing are committed to ensuring the sport continues to thrive from grassroots right up to winning medals at the Olympic and Paralympics Games. They are responsible for the participation and the development of rowing and indoor rowing in England and for the training and selection of individual rowers and crews representing Great Britain.


How can colleges get involved?

Go Row Indoor College Challenge

AoC Sport has launched an exciting new Virtual Rowing Challenge, alongside British Rowing, as part of the AoC Sport Introducing initiative.

It is open to any college, staff and students to sign up for FREE and give it a go from 1 October 2021 to 31 July 2022.

The Virtual Rowing challenge aims to encourage students of any ability to engage in physical activity, whilst also offering an opportunity to represent their college. Staff and students can compete against one another, or represent their college in the following categories:

Student 500m Challenge
4,989km Row The Atlantic Team Challenge

Progress can be monitored on a tracking map and the more distances submitted, the further you go on the map. Participants will be able to track their progress on bespoke leader boards and will be provided with a unique URL to input their attempts.

Student 500 metre challenge

Get ready to race in the AoC Sport and British Rowing online 500m Challenge. Test your speed and see how you compare against other college participants and friends on the leaderboard. Once you have submitted your entry, we will send you a link with details of how to log your time so you can get started with the challenge. This form should be completed by the individual signing up.  


Row the Atlantic Team Challenge

This challenge should be completed by a member of college staff initially, who can then encourage their students to get involved. Sign up your college and once you have submitted your entry, we will send you a link with details of how to log your distances rowed by your students and staff. For the Atlantic Row challenges, you can do as much or as little as you like at any one time. We will keep track of your accumulative progress on a map so you can pick up where you left off. Can you be the first college to get across the Atlantic Ocean?


If would have any questions or want to find out more about how your college can get involved, please email indoor@britishrowing.org

How can students get involved outside of college?

Indoor rowing is open to anyone, from competitive rowers to fitness enthusiasts or complete beginners. All you need is access to an indoor rowing machine at a gym or rowing club.


British Rowing has a range of training resources, workouts, advice, guidance, and more helping students get onto the machine and make the most of their indoor rowing experience. Get started with your journey today by checking out some of the below:

  • Check out British Rowing’s newcomers website , which is something we fully recommend for those brand new to the sport
  • Get started on the machine by learning the basics of indoor rowing technique with double Olympic champion Alex Gregory here.
  • Follow one of our Go Row Indoor Training plans suitable for anyone whether beginner or a full time pro by clicking here.
  • Fancy changing up your training? British Rowing’s Go Row Indoor 20 and 30 minute workouts combine indoor rowing and circuit-based exercises. These short, high-intensity workouts pack a punch and are perfect to follow along to here
  • Subscribe to British Rowing’s indoor subscription, which offers a one-stop shop for all Go Row Indoor workout videos, training plans and access to an extensive library of content about the sport of rowing, all on British Rowing Plus. Sign up today by clicking here.

You can also sign up to a FREE Go Row Indoor newsletter which you will receive monthly and includes all the latest indoor rowing news, event updates, training plans, workouts and more for indoor enthusiasts. You can sign up here


After all this indoor rowing, does your college fancy taking to the water? We have a fantastic number of rowing clubs ready and waiting for you to get in touch to make this happen. Check out the British Rowing club finder on the British Rowing website to get in touch with your local rowing club:

British Rowing Social Channels