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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.

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Get signed up to the College Indoor Rowing Online Sprint Race Series 2025/26 - powered by British Rowing and AoC Sport.

Open to any college, staff and students to sign up for FREE.

This year we are aiming to make this the biggest, fastest and best college indoor rowing online challenge yet with 4 short and fast challenges for you to take on. As well as a chance in November (if you're on the leaderboard) to be entered into a prize draw to win a FREE entry to represent your college at the British Rowing Super Sprint Sunday event on Sunday 7th December 2025 at the NEC in Birmingham.

Choose your challenge, choose how you take part, and submit your scores for a chance to win medals for finishing in the top spots, as well as a prize for the college who has the most entries by the end of the academic year.

Starts 3rd September 2025 to 1st July 2026

  • Challenge 1 - 1 Minute (distance score)
  • Challenge 2 - 100m (time)
  • Challenge 3 - 250m (time)
  • Challenge 4 - 1000m (time)


Enter the college challenge link is: Iframe Leaderboard link is:

Training Resources, Workouts, Advice and Guidance

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:

Rowing Activity Finder