We're adding 10 new Class workouts, with options for beginners and advanced rowers alike. This batch includes our first ever Class workout series, which are workouts built around a theme with varying durations.
Read about the full lineup below.
THE "OUT & BACK" SERIES
Ideal if you want a quick, instructor-led interval workout.
The three workouts in the Out & Back series are classic interval ladders. Inspired by the "out & back" hike, where you walk to a destination and then return to the starting point, these workouts have you work up to a peak and then work your way back down.
Interval ladders like these are great for improving heart health, increasing endurance, and boosting metabolism.
The Out & Back series will be available in 10, 12, and 15 minute versions.
THE "ROOKIE SEASON" SERIES
Ideal if you're new to rowing or returning after a break.
If you want an instructor-led refresher on how to row, look no further than the Rookie Season series. These workouts are all based on stroke-per-minute (SPM) targets, meaning the focus is on rowing technique rather than power. That said, if you quickly get the hang of the low- to mid-SPM ranges we cover, feel free to dial up the power and watch your speed increase.
The Rookie Season series will be available in 10, 12, and 15 minute versions.
THE "FLOW STATE" SERIES
Ideal if you like hitting a meditative rhythm and zoning out.
Popularized by the Hungarian-American psychologist Mihály Csíkszentmihályi, "flow" is a psychological state characterized by feeling complete immersion in the task you're doing, finding fulfillment and enjoyment in the process.
With our personalized calibration system, our game-based workouts are perfectly suited to help you hit your specific flow state. But these Class workouts can get you there, too, if you find that the SPM they focus on is optimally challenging for you.
There will be two 15-minute workouts in the Flow State series. The moderate version is at 24 SPM, and the hard version is at 28 SPM.
10 MIN SPEEDSTER
Ideal if you want a short, fast HIIT workout based around high SPM targets.
This is a short, high-intensity interval workout that's built on SPM targets. It's broken into two working sessions with a short rest in between. Each working session has a progressive stroke rate build—the target SPM starts at a mid-to-high pace, then ramps up to a high pace.
12 MIN QUICK SWITCH
Ideal if you want to simulate a racing experience with guided help. (If that's you, you should also check out Rowbot.)
This workout is a fun one. Over 12 minutes, you'll bounce back and forth between Steady and Race paces. This structure mimics the surge and recovery states you'd experience during a rowing race. You're moving the whole time, and the recovery periods will help you recharge your anaerobic capacity, which gets exhausted during faster intervals.
