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Wherever you are on your personal or professional fitness journey, we're here to help you set and meet your goals. Visit this space for the latest updates on flywheel-based fitness and how to use it as part of a total fitness program.

Exercise Snacks: Easily Stay Fit in a Busy World

  Exercise Snacks: Easily Stay Fit in a Busy World   In the hustle and bustle of daily life, finding time to fit in a full workout can often feel impossible.    Whether you’re traveling, swamped with work and life, or juggling multiple responsibilities, the struggle to prioritize fitness is real.    This is a…

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5 Tips to Stick to Your Workout Plan Through the Holidays

5 Ways to Stick to Your Workout Plan Through the Holidays   Ah, the holiday season – a time of joy, celebration, and, let’s be honest, a fair share of indulgence.    Between the family gatherings, festive feasts, and the hustle and bustle of holiday preparations, finding time for your regular workout can feel like…

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An image of an audio mixer board with levers for sleep, exercise, nutrition, stress & recovery, and self-care.

Health and Wellness Tips

Health and Wellness Tips To Thrive After Midlife     Let’s be honest—passing the midlife milestone, all the more if it includes going through menopause, requires us to rethink our approach to health and wellness.    What worked in our 30s and 40s to help us feel and perform our best likely needs a revamp…

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How to Row Faster: Steal this distress tolerance strategy

Want to Learn How to Row Faster? Embrace Discomfort.  Here’s how.    I asked a coaching client recently about her rowing goals.    She sighed and said, “I’m not happy with my splits. They’re too slow. How can I row faster?”    Great question!     A few things will help you get faster on the…

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Shoes for Rowing: Find Your Perfect Fit

  Step Up Your Indoor Rowing Game With the Right Shoes For Rowing   Have you ever wondered how much difference a pair of shoes can make in your indoor rowing workout?  Well, you might be surprised!    If you’ve ever found yourself powering through a rowing workout, only to be distracted by discomfort in…

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Watch Out, Fitness Influencers

  Look who’s joined the ranks of fitness influencers!   I about fell out of my chair when I got this email:   “I am reaching out to you today because we absolutely love your blog UCanRow2, and think you would be an excellent fit for a project we are working on with adidas!“Last year…

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UCanRow2 on Demand is Here!

On demand fitness with UCanRow2 on Demand is here!! MEMBER LOGIN                    SIGN UP      Row along with UCanRow2 master and certified instructors on YOUR schedule and never row alone! Question for you: 🧞‍♂️ Do you wish you could get more of our UCanRow2 workouts in a follow-along…

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Over 50 Fitness: The Best Fitness Routine for Active Aging

Learn the best exercises for total-body fitness when you’re over 50. We’ll show you how to easily build strength, flexibility, and endurance for active aging.

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HIIT Rowing Workouts to Build Your Best Body

Build your fitness and slow aging with high-intensity interval training and HIIT rowing workouts!     Rowing workouts are a great way to target your entire body in one workout, safely and effectively. High-intensity interval training (HIIT) workouts take that to the next level by helping you burn maximum calories and build strength in just…

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Beginner Rowing Machine Tips and Workouts

Rowing Machine Hints for Beginners – With A Beginner Workout! Updated May 7, 2023 If you’re new to the rowing machine, it can be intimidating to know where to start. But with the right technique and beginner workouts, you can quickly get the hang of this effective full-body workout.   In this post, we’ll cover…

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Rowing Split Times Explained: How To Row Faster Using Your Rowing Splits

Rowing Split Times Explained: How To Row Faster Using Your Rowing Splits     One of our Instagram followers asked the question: “Explain this whole ‘rowing split times’ thing to me. What are they, what should I be looking for in them, and how can I use them to row faster? You ask, we deliver!…

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Tips for Rowing: The Rowing Sprint Start

How to Row Faster: Using the Rowing Sprint Start The rowing sprint start is a super effective tool, not just for when you’re actually RACING on the rowing machine, but any time you want to get your machine going a little faster. And it’s a tool that anyone who wants to know how to row…

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The Best Rowing Machine Grip

Rowing Technique: The Best Rowing Machine Grip     Updated May 7, 2023   Not to get all “handsy” or anything, but let’s take a second to talk about something you might not have thought of: Your rowing machine grip.   Hand position in rowing. It’s more important than you think and if you’re not…

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How to Choose The Right Free Online Workout For You

How to know if that free online workout is right for you Last updated July 25, 2023   How many times have you looked at a rowing or other free online workout somewhere online and thought, “Is that free online workout good for me to do?” “Will it be challenging enough,” or more importantly, “Can…

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Marathon Row Tips

  Updated May 7, 2023 The marathon row. The Big Kahuna of endurance rowing events.   How many meters in a marathon? 42,195 to be exact.   That’s A LOT of meters.   Sitting on a rowing machine for that length of time definitely isn’t everyone’s cup of tea.   For some though, it’s a…

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Head Games: Tips and Tricks for Endurance Workouts

  Updated July 17, 2023 Endurance workouts are great for your fitness, but let’s be honest: They’re not always fun.   Spending an hour or so on your rower, treadmill, bike, etc., especially at a low to moderate intensity, can be more boring than fun.   No worries, though! In this blog post we’re giving…

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Rowing Technique: Learn the Rowing Catch Position

“How can I get more out of my rowing?” Very often, good rowing machine technique begins with getting set up properly at the catch. A strong catch = more power from the drive = more results from the workout. UCanRow2/Concept2 Certified Instructor Alicia Clark explains (video included!)

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Crush the Gym With A Rowing Workout Warm Up

Let’s talk workout prep! What’s your typical workout warm up?

If you’re like most people, you spend less than 5 minutes doing something where you’re randomly moving, probably paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

Don’t waste the warmup! It’s super important, both physically and mentally. Try these and get ready to go fast!

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The Best Warmup to Do Before a Rowing Workout

Let’s talk workout prep! What’s your typical workout warm up?

If you’re like most people, you spend less than 5 minutes doing something where you’re randomly moving, probably paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

Don’t waste the warmup! It’s super important, both physically and mentally. Try these and get ready to go fast!

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Play This Game for Proper Rowing Technique

Updated May 9, 2023 Rowing machine games: Try this one to also learn proper rowing technique   Rowing machine games are fun. But can they also help you learn proper rowing technique?   Truth be told, some can, some can’t.   The good ones will help you dial in the key parts of the rowing…

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How to workout with a face mask

What’s the right way to wear a mask to workout, and what are some of the considerations if you’re going to do it, or if you’re going to be teaching with one on? We dive in on the latest.

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5-Step Process to Manage Overwhelm

We often joke about overwhelm but in fact it can be very serious. The stress it produces can take a true toll on your body: Elevated heart attack risk, high blood pressure, weakened immune system, just to name a few. Read here for the 5-step process to help you get out of overwhelm and back into action.

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The Ultimate 2000 Meter Rowing Strategy: Unleash Your Inner Athlete!

  Updated June 12, 2023 Somewhere along the way in pretty much every rower’s career, the time comes to take on that most iconic of racing distances, the 2000-meter rowing race.   In fact, competitive on-water rowers often live or die by their ability to cover that distance as quickly as possible on the rowing…

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3 Rowing Technique Tips for Better Results

There’s nothing we love more than getting a juicy question in our social media DMs or blog comments. Like this one:
“I’ve been rowing for a while and I know I’ve developed some bad habits that I need to shake. Help!” Does that one resonate with you? If it does you’ll want to read on to get our 3 best tips to help you row better.

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Rowing for Weight Loss

What’s your biggest goal related to rowing? If you’re like most people, you’d love to use the machine to drop some weight. “Rowing for weight loss” and similar terms are perennial favorite Google searches. New year, new month or just new week, it’s the number one goal that people have when it comes to rowing and their health. And with good reason! The rowing machine is a GREAT tool for weight loss, one of the best around. But you need to know how to do it correctly to get great results that also last.

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Best Gifts for Rowers

Need a gift for the indoor rower on your list? We’re here to help! We’ve put together a list of some of our favorite indoor rowing and rowing-related products to help you the next time you need the perfect birthday, holiday, or anniversary present. UCanRow2 rower tested, and approved!

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5 Row Machine Workouts To Boost Your Training

A longer row machine workout could be the key to helping you build your endurance and crush your next hike, long bike ride or day out with your children or grandchildren. Not to mention helping build the engine you’ll need for your next 2K. We call these the workouts that rowers love to hate.

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Try This: Father’s Day Workout for Rowers

    Fathers get no respect when it comes to their special day.   Tools and ties, yes. But do a keyword search for “Father’s Day workout” and the term isn’t even searched enough to rank as something that’s highly sought after. Never mind a father’s day workout on the rowing machine, which we think…

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Your St. Patrick’s Day Playlist Is Here!

What’s better than a new St. Patrick’s Day playlist? How about two! One for all-purpose rowing and workouts, another for rowing intervals. Erin go row!

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Be So Good They Can’t Ignore You

  Fitness inspiration thought for the day: Want to get noticed? Make sure you stand out.   And don’t be afraid to do it!   Fitness isn’t just for the young or traditionally fit, and many times those of us who don’t fit the mold are the ones who can MOST inspire others to make…

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Interval Workout: Balls to the Wall

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

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Concept2 Rower Workout: Triple Trouble

Need a new interval workout for your Concept2 rower? Do this one with just the rower, or combine it with the SkiErg or BikeErg, it’s up to you. Add some off-erg weight work and you’ll be feeling fitter in no time.

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3 Reasons to Consider a Rest Day

When was the last time you took a rest day or an even longer break from your workouts or your regular routine in another way?  Like the kind where you literally DO NOTHING, and you planned it that way. If your answer is “Uhhh, I don’t remember my last rest day,” or “training breaks are for wusses,” this is your invitation to rethink that. Here are 3 good reasons why you should take a look at it.

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Rowing Workouts: Fourth of July Workout

    Updated June 27, 2019   Need a Fourth of July workout?  Try these.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of…

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Interval Workout of the Day RAMP IT UP

  Try this interval workout of the day on your own or in a group.  Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses).  You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.   Remember that our muscles…

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The World Cup Workout 2018

Are you a soccer fan, do you love watching it on TV? It’s great fun for sure but the average game goes 100 minutes or more. Why not row your way fit with a soccer-themed rowing workout? Get your sweat on and don’t miss a minute of the action.

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Tricks to Dominate Endurance Rowing Workouts

Endurance rowing.  Character builder.  “Ugh,” (say some). When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much! Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you. Read on…

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Row for Good: Rowing-related efforts that need your donation

  It’s Giving Tuesday, a great time to row for good!  In the spirit of the day, here are 4 rowing-related giving opportunities that we’re especially passionate about at UCanRow2.  Efforts large and small, spanning a range of interests, they are all connected in some way to our UCanRow2 family of certified instructors and master…

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3 Rowing Machine Workouts to Get You Back on Track

What do you do when you get off track with your rowing machine workouts? Wipe the slate clean and get back at it. Try one (or all) of these three workouts to give you some variety and jump start your workouts!

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Fight Melanoma Cancer – Work Out: Meters for Melanoma 2018 is Here!

Last updated March 31, 2018     Fight melanoma cancer and get your row on at the same time!  METERS FOR MELANOMA, our annual fundraiser to support research and education by the Midwest Melanoma Partnership is back for a second year, bigger and better than ever.   We’ve added prizes – ERGS! – for top…

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Rowing Technique: Perfecting the Stroke

Want to see what perfect rowing technique looks like? Watch how Master Instructor Terry Smythe does it. With a list of key points to notice about her rowing stroke.

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Swing It Out: Rowing + Kettlebell Workout #2

Updated Sep. 25, 2018     Today’s rowing and kettlebell workout at the UCanRow2 Bodyshop.  All you need is a rowing machine and a kettlebell and you’re good to go sweat!  Makes it easy to hold on to the rower at the gym, too.  We know what it’s like to work out at a gym…

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Indoor Rowing Workout 11-9-2016

The indoor rowing workout with a little bit of everything: it’s wicked Row/Ski 4 mins 10 goblet squats 15 medball sit-ups Row/Ski 3 mins 10 DB press 10 DB row Row/Ski 2 mins 10 pull-ups 10 walking lunges Row/Ski 1 min – ALL OUT Done!

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Workout 5-4-2016

  This workout is designed to be done alternating between the rowing machine and the SkiErg.  If you don’t have access to a SkiErg you can row the whole workout. Or, if you want a bigger challenge, make it an all Ski Erg workout.  If you do that aim for the lower number of rounds….

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Row for a Cause at Meters for Melanoma

Melanoma is one of the deadliest cancers there is. Someone dies every hour from the disease. Sun-baked on-water rowers are especially at risk for the cutaneous form of melanoma. Meters for Melanoma was created to support the Midwest Melanoma Partnership’s work to support research to find a cure. Read on to find out how you can take part…

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SkiErg Strategy for a 2K Sprint

Just the thought of a 2000 meter race strikes fear in the heart of indoor rowers. Indoor skiers often have a similar reaction. Fear not, intrepid athletes! With a good SkiErg strategy, hopefully paired with a strong training plan, the 2k ski is an entirely doable distance for most people.

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Valentine’s Day Playlist

Need a Valentine’s Day playlist for your indoor rowing workout? We’ve taken the work out of it and put one together for you. It’s a digital mixtape of upbeat songs about love, although not necessarily “love songs.” A pretty eclectic mix, we’re happy to say. Give it a listen and tell us if you have additions. Read more…

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4 SkiErg Sprint Tips and a Race Strategy

Have you tried the Concept2 SkiErg yet? Short-distance pieces and sprints on the SkiErg are one of the best ways to get comfortable on the machine. It’s a great way to get your blood pumping, and a nice change of pace from a lot of the other equipment you’ll find in the gym. So if a sprint piece (like 100, 250, 500 or 1000 meters) is on your workout agenda, we’ve got some tips for you. Read on…

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Thought for the Day

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Rowing Playlists: Row 2K’s Winter 2015-2016 Hits

When winter ice arrives, on-water rowers move inside whether they like it or not. So each year, Row2k is only too happy to oblige with crowdsourced music to make the indoor meters go by a little easier. Bonus for those of us who like to row indoors all the time. We’ve tested this year’s Winter Erg Playlist 2015-16 in our own rowing workouts, and we like it! Read more…

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