40 Min Rows

Longer beginner row during which Nick leads you through a pyramid styled workout, starting off with a slower stroke rate at 16 S/M which gradually increases to 26 S/M towards the middle of class. This row is focused on endurance meaning that there are very few recoveries, so have a sweat towel nearby. Set to a fun pop playlist.

Longer endurance based row with a pyramid structured workout, starting off at 16 S/M which gradually increases to 26 S/M.

40 Min Beg Pyramid Row #131

Join Nick for an endurance based rowing workout during which he leads you through 2 blocks of work, each consisting of an 18 minute long interval. During these intervals you will be changing your stroke rate every 6 minutes, which only reaches a max of 22 S/M. Although the pace and intensity of this workout stays moderately low throughout, this is still a tough row as you will be holding onto stroke rates for long periods of time with little rests in between. Set to a hip-hop palylist.

40 Min row focused on endurance with 2 x 18 min intervals and a stroke rate that changes every 6 minutes.

40 Min Long & Strong #121

Join Lizzie for a longer endurance row focused on a full body workout. The class starts off with a thorough warmup which is followed by 1 minute sprinting intervals. Lizzie then takes you through some strength based movements on the rower, first focusing on the core, then the upper body and then the lower body. These intervals are tightly stacked, but there are plenty of shorter recoveries in between with longer rests in between each segment. Set to an electronic playlist.

Endurance row featuring shorter sprinting intervals mixed with longer strength based movements, utilizing the rower for a full body workout

40 Min Full Body Endurance Row #118

Join Nick for a high endurance row featuring a steady state workout which consists of 2 extremely long intervals and a recovery in between. During these intervals you will be focusing on maintaining a constant stroke rate that changes every 5 minutes, but it never exceeds 22 S/M.

Lenghty endurance based row featuring 2 x 20 min long intervals and a rest in between, focused on maintaining a steady stroke rate.

40 Min Steady State Row #98

Join Lizzie for a 40 minute rhythm rowing class during which she challenges you to keep your stroke rate to the beat of a fun and upbeat playlist from the 80s. The workout features plenty of speed based intervals during the faster parts of the music, reaching a max stroke rate of 30 S/M, but these intervals are followed by ample recoveries as the songs change. Select SPOTIFY for an 80s playlist featuring Phil Collins, Cyndi Lauper, Tina Turner and more.

Rhythm rowing workout focused on keeping your stroke rate to the beat of a fun playlist from the 80s, reaching a max stroke rate of 30 S/M.

40 Min 80s Rhythm Row™ #94

Join Bailey for a 40 minute Steady State row that focuses on endurance. The intensity in this workout stays moderate while stroke rates stay at 24 S/M for the most part, only changing during 5 lengthy intervals, with no rests or time to recover in between. This class is a great place to start if you are new to longer sessions on the rower. Select SPOTIFY for a fun rock playlist featuring 3 Doors Down, Linkin Park, Alien Ant Farm and more.

Lengthy endurance based row focused on maintaining a constant stroke rate of 24 S/M throughout most of the workout. Set to a rock playlist

40 Min Steady State Row #92

Join Nick for a 40 minute steady state row that focuses highly on endurance, featuring 4 segments that lasts for 10 minutes each. In each of these segments you will be holding on to a stable stroke rate for the entire 10 minutes, only getting to recover after each segment. The stroke rate starts off at 18 S/M, and from there it progressively increases by 2 S/M with each 10 minute segment, going up all the way to 24 S/M. This class is set to a pop playlist featuring tracks that was specifically selected for this workout.

Intermediate level row featuring 4 x 10 min segments, holding on to a set stroke rate for the entire 10 minutes within each segment.

40 Min Steady State Row #87

Follow along as Lizzie leads you through a 40 minute advanced Rhythm Rowing™ class in which you will be challenged to keep your stroke rate on the beat of the music. This workout is filled to the brim with longer sprinting intervals, featuring a staggering max stroke rate of 32 S/M, but these sprints are followed by plenty of recoveries to ensure that you will reach the finish line. Select SPOTIFY for a pop playlist featuring Lizzo, Pitbull, Britney Spears, Lady Gaga and more.

Advanced level Rhythm Row™ focused on strength through longer intervals, featuring a max stroke rate of 32 S/M. Set to a fun pop playlist.

40 Min Pop Rhythm Row™ #84

In this prenatal rhythm rowing class, Meghan leads you through a set of intervals where your stroke rate matches the beat of the music, going up and down as the music changes, with a max speed of 30 S/M. However, there is a lot of time to recover and catch your breath in between these intervals and as the music changes. Select SPOTIFY for a pop playlist featuring hits from Outkast, Sia, Katy Perry and more.

Longer rhythm rowing workout that has been modified for rowing with a baby on board. Stay on the beat of the music of a fun pop playlist.

40 Min Prenatal Rhythm Row™ #73

In this longer advanced rowing class, Nick leads you through a workout that is completely focused on endurance, featuring 4 x 10 minute long sets. Each of these sets begin with a lower stroke rate, starting off at 20 strokes per minute for 4 minutes. Then you pick up the pace to 22 S/M for 3 minutes, then 24 S/M for 2 minutes, and finally 26 S/M for 1 minute. Each set is followed by a one minute recovery period, and each set will be harder and more intense than the one before it. Select SPOTIFY for an 80s playlist featuring tracks from Kylie Minogue, Cyndi Lauper, Whitney Houston and more.

Advanced level row focused on endurance, featuring 4 x 10 min long sets with a progressively increasing stroke rate (up to a max of 26 S/M).

40 Min Advanced 4x10 Row #70

In this high endurance steady state rowing workout, Nick leads you through 4x 10 minute long intervals, with a stroke rate that increases by 2 strokes per minute with each interval, starting off with 18 S/M and ending with 24 S/M.

High endurance steady state rowing workout w/ 4x 10 min intervals with a strokes per minute rate that increases by 2 S/M with each interval.

40 Min Endurance Row #55

This is an advanced rowing workout that is focused on endurance called Row Like A Pro in which Lee guides you through a 40 minute workout consisting of intervals that progressively get longer as the workout continues, starting off with a 2 minute interval that is followed by a 2 minute rest. Each new interval is increased by 2 minutes until you reach the last interval that lasts for 10 minutes, while the recovery period between these intervals remain the same. The workout is set to an R&B playlist.

Advanced level row focused on endurance in which the intervals progressively get longer, starting at 2 min and reaching a max of 10 min.

40 Min Row Like A Pro #51

Join Lee is this calorie burn focused row built around 10 min, 8 min and 6 min intervals. Each interval is an EMOM (every min on the min) with a calorie burning goal for the min.

Endurance row focused on calorie burn. Built  around 10 min, 8 min and 6 min EMOM intervals.

40 Min Calorie Burn Row #45

A longer endurance rowing workout, where Nick shows you through 4 ten minute segments with increasing speed inside each part, recovering and starting again from the base line, with stroke rate ranging from 18 and up to 24 S/M. Select SPOTIFY for a rock hits playlist featuring Aerosmith, Wilson Pickett, Guns N'Roses, Queen and more.

A long endurance row, featuring 4 pieces 10 minutes each with a rock playlist.

Collection

40 Min Rows

videos (14)

41:58

40 Min Beg Pyramid Row #131

39:58

40 Min Long & Strong #121

40:03

40 Min Full Body Endurance Row #118

42:55

40 Min Steady State Row #98

40:19

40 Min 80s Rhythm Row™ #94

40:59

40 Min Steady State Row #92

42:01

40 Min Steady State Row #87

40:17

40 Min Pop Rhythm Row™ #84

39:31

40 Min Prenatal Rhythm Row™ #73

45:14

40 Min Advanced 4x10 Row #70

44:27

40 Min Endurance Row #55

42:14

40 Min Row Like A Pro #51

39:52

40 Min Calorie Burn Row #45

44:05

40 Min Endurance Rock Row #34

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Collection

40 Min Rows

videos (14)

41:58

40 Min Beg Pyramid Row #131

39:58

40 Min Long & Strong #121

40:03

40 Min Full Body Endurance Row #118

42:55

40 Min Steady State Row #98

40:19

40 Min 80s Rhythm Row™ #94

40:59

40 Min Steady State Row #92

42:01

40 Min Steady State Row #87

40:17

40 Min Pop Rhythm Row™ #84

39:31

40 Min Prenatal Rhythm Row™ #73

45:14

40 Min Advanced 4x10 Row #70

44:27

40 Min Endurance Row #55

42:14

40 Min Row Like A Pro #51

39:52

40 Min Calorie Burn Row #45

44:05

40 Min Endurance Rock Row #34

START TRAINING WITH FITSCOPE

Start 7 Day Free Trial

then $14.99/month

Explore

Commercial Subscription

Fitscope B2B

START TRAINING
WITH FITSCOPE