3 Rowing Machine Workouts to Get You Back on Track

If you've fallen off the pace with your rowing machine workouts lately, here are three new workouts to get you back in the swing.

 

Updated March 2, 2021

 

We’ve all been there…

 

You’re going along fine with your rowing machine workouts.  Showing up for them according to your plan, feeling like you could conquer the world when you’re done.  Nothing’s going to stop you now!

 

And then life gets in the way.

 

You get sick, you go on vacation, you get an injury that requires you to lay off for a while. One day you wake up and you realize, “I’ve gotten way off track.”  Days or weeks have gone by without a real workout happening.

 

Now what?

 

First off, stop and take a deep breath.  Getting off track with your workouts is totally normal.  It doesn’t make you bad, wrong, or any kind of a failure.  It makes you human.

 

 

 

HOW TO GET BACK ON TRACK  

 

As soon as you realize you’ve fallen off your plan, don’t stew over it, and certainly don’t beat yourself up.  It happens to everyone at some point, and it’s completely fine.

 

The worst thing you can do is decide, “I’ll never be able to stay consistent with my rowing machine workouts no matter what I do.”  Then give yourself permission to skip the gym and turn your home rowing machine into a clothes hanger.

 

Instead, give yourself a clean slate and make a plan for how you’re going to get back on track.  Like TODAY.

 

How to get back into working out

 

Ease Into It:

 

If it’s been a while, make sure you ease into it. Just because you USED to work out for 60 minutes a day, 6 days a week doesn’t mean you can or should after a long layoff (or at all). Set yourself up to be successful: Aim to move 2-3 days a week for a few weeks, then build from there.

 

Do it until it’s so easy it’s automatic. Then move on.

 

Add the element of accountability:

 

Then, once you have your plan in place, tell someone about it.  A real, live person you know is spectacular, but failing that Facebook or another social media platform is an excellent alternative.

 

Just be sure you declare it “out loud,” and ask people to check in with you from time to time. Accountability is key, and it’s harder to hide when you announce your intentions to the world!

 

Take a live class

One of the best ways to keep yourself accountable to your workout is to sign up for a live class. Be it in person or online, putting yourself on the hook to Show. Up. where someone is waiting for you is an excellent motivator.

 

No free classes, either. You’ll be much more likely to actually do the class if some money is changing hands, even if just a little.  As the saying goes, “The transformation is in the transaction.”

 

Want to try a live rowing class, with fun, community and coaching from world-class experts? Try our live online classes!

Be patient! 

 

You didn’t get out of shape or put on 10 lbs. in a week, you’re not going to reverse those quickly, either. All the more reason to make changes slowly and sustainably so that the effort doesn’t suck the life out of you.

 

The older we get, the longer it takes to see progress in fitness and nutrition. You might as well make it a ride you can enjoy.

 

 

 

3 rowing Machine workouts to jump-start your restart

 

One of the great things about the rowing machine is it meets you where you are, regardless of your current fitness level.

 

Since the rowing machine is an ergometer, you are always in control of how hard it is to row.  The harder you push-pull, the harder it will be to do so, and vice versa.

 

A little variety doesn’t hurt to keep you consistent either.

 

So to start you back on the right track, here are three rowing workouts, all different styles.  They showcase the three formats we typically use in our UCanRow2 Bodyshop classes: Erg (aka rowing machine, SkiErg or BikeErg) only, erg with bodyweight, and erg with equipment.

 

They’re all great and will give you a fantastic sweat.  You decide which one works best for you!

 

NOTE: Warm up well before each workout, keeping in mind the axiom: “The shorter the workout, the longer the warmup.”

 

 

 

ERG-ONLY ROWING INTERVALS

Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.  Total time for the workout (without warmup or cooldown) is 24 minutes.

 

Start each round with a few short strokes to get going and build to your rating.  Each piece (interval) should be done at 80 percent of your max, where you’re rowing at a pace at which you can talk but you’d rather not.

 

Aim for a stroke rating between 24 and 28 strokes per minute.  Use how you feel to determine what stroke rating to hold.

 

Your goal is to maintain the same split within about 5 seconds on each round.  If you find you can’t talk, you’re going too hard!

 

Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round

ERG + BODYWEIGHT

AMRAP (As Many Rounds As Possible) 20 mins of:

Row 500m
10 lunges
10 push-ups
10 burpees / step-ups
8 thrusters / squats
25 jumping jacks
3 broad jumps

 

Make it easier: Lower intensity on the row / reduce the number of off-erg moves or do the scaled options – the second choice when there are two listed
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins.

 

ERG + EQUIPMENT

4 rounds, descending pyramid:

Row 1 minute
In between do 12-9-7-5 repetitions of:
Push-ups
TRX or weighted squats / air squats
Push press
Sit-ups
KB swings

 

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a round of 15 repetitions at the beginning

 

Give them a try, and we would truly be thrilled and honored if you would comment below and let us know how you liked them, and if anything especially worked or didn’t work.

 

If you want more rowing machine workouts like this be sure to join our email list; We send out new workouts every week, along with other great content you won’t see anywhere else.

 

One quick caution, because Safety First and Do No Harm are our guiding principles: The workouts we post here are intended for people with at least some rowing experience.

 

If you’re new to the rowing machine

 

If you’re new to the rowing machine, we recommend you find a certified indoor rowing instructor to help with the basics and sign up for our RowReady course for beginners.

 

Also subscribe to our YouTube channel where we have loads of workouts and rowing technique instruction and check out our blog post on rowing technique for videos and articles that will help you refresh and review.

 

Ready for more? Take one of our live online classes!

 

Share your plan in the comments and seal the deal!

 

 

What do you do when you fall off your indoor rowing training horse? Don't despair, or feel bad! Instead, get re-started right away with these three rowing machine workouts. Want more like this? Visit our workouts page: https://ucanrow2.com/indoor-rowing-workouts/

 

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

Last updated March 31, 2018


Help us beat melanoma, one of the deadliest cancers! Join us on May 5 for Meters for Melanoma, supporting the Midwest Melanoma Partnership. Join us!

 

 

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 fundraisers and, thanks to a $20,000 challenge grant, your donations are worth even more this year.

 

row a little – row a lot

 

REGISTER NOW to either row as an individual, or get your small team (25 or fewer) or large team (26+) together and plan to raise funds and row meters together.  We’ve made the meter distances accessible for pretty much anyone.

 

You can row as few as 500 meters, or 5000 meters, or beyond.  Not into rowing?  Just want to support the cause?  No problem.  You can even donate to register as a Virtual Rower and your entry will count towards the prizes.

 

WIN A ROWING MACHINE, SKIERG or BIKEERG!

 

This year we’re sweetening the pot and giving one individual and one team their choice of a Concept2 rowing machine, SkiErg or BikeErg.  There are minimum fundraising levels to qualify for the erg giveaway, and the number of meters you get matters too.  Check the registration page for details.

 

Sign up before April 3, 2018 and you will have the opportunity to order an event shirt for delivery in time for race day.  People who register later can still order shirts, but they will arrive after May 5.

raise money to fund melanoma cancer research

 

Melanoma cancer is one of the deadliest forms of the disease.  One person dies from it EVERY HOUR.  Think about that: In the time it takes you to finish your workout at the gym, one person has died from melanoma cancer.  On-water rowers and outdoor athletes in general are at great risk for cutaneous melanoma due to their exposure to the sun.

 

 

Prevention is critical.  And much easier than treating this deadly disease, as we at UCanRow2 know all too well.  That makes Meters for Melanoma a labor of love for us.

 

 A very personal labor as you’ll see below if you watch the video from our own Terry Smythe, who was diagnosed with rare mucosal melanoma late in 2013.  [Did you know that melanoma actually has three forms – cutaneous, mucosal and ocular?]

 

 

Meters for Melanoma 2017 from UCanRow2 on Vimeo.

The Basics

WHEN: May 5th-6th, 2018

WHERE: Anywhere you can find a rowing machine, SkiErg or BikeErg!

WHY: To raise funds for melanoma research and awareness. Our goal is to raise at least $20,000 for these activities, which will then be matched by an anonymous donor.

HOW: Grab your team, or sign up as an individual at this link.

NOTE: While it is Terry’s hope that everyone will be active in some way during this weekend, you DO NOT need to row to participate.  Virtual rowers are welcome, too!

 

Questions? Post them in the comments.  Come row with us and help us fight melanoma!

Rowing Technique: Perfecting the Stroke

Updated June 21, 2019


 

What rowing technique question do we get most often?  Right up there towards the top at least, it’s gotta be: “Can you just show me what a good rowing stroke looks like?”

 

 You asked for it, we’re happy to provide.  Regardless of your effort level, your stroke should always look smooth.  Legs first, then body, then arms on the drive; Arms, body, legs on the recovery.  That’s your rowing mantra, stroke after stroke after stroke.

 

Watch UCanRow2 founder Terry Smythe, one of the best in the business, as she rows below.  She was a veteran of the US national rowing team and spent 30+ years teaching indoor rowing so she knew her stuff.  Spend 30 seconds watching the rowers at your local gym and you’re likely to see anything BUT this.  Just because people are doing it doesn’t make it right!

 

via GIPHY

 

keys to perfecting your rowing technique

 

Some things to notice in Terry’s rowing stroke: Get the perfect, powerful rowing stroke with these handy tips #rowing #rowingtechnique #indoorrowing #crossfit

  • The torso swings from an 11-o’clock angle at the finish to 1 o’clock at the catch – no more, no less
  • Knees stay down on the recovery until the handle has passed them
  • The hands never stop moving, BUT (see below)
  • There is a slight pause of her torso at the finish while her hands start moving away from her body, back towards the flywheel
  • The handle moves pretty much straight back and forth, in just a slight ellipsis (think of your fingertips running across the top of the table on the drive, and your knuckles scraping the bottom of the table on the recovery)
  • The shins come to vertical at the catch – no more, no less
  • There is a 1 X 2 ratio between the drive and recovery (Say “Woof!” on the drive, “Meow!” on the recovery)
  • Toes maintain contact with the foot stretcher throughout the stroke
  • The damper is set at 3 (Not 10!)

 

HOW TO get better at indoor rowing

 

If your rowing technique doesn’t look like this don’t worry!  Rowing is a lot like golf, the relentless pursuit of the perfect stroke.  Everybody’s always working to improve some element of it or another.  And we do mean EVERYBODY.  It’s just part of the deal.  

 

Walk into the dining hall at Craftsbury Sculling Center (our favorite place to learn sculling).  You’ll hear everyone from newbie rowers on up to Olympic medalists chatting about the finer points of their strokes and how they’d like to improve them (“I’m not getting my hands away fast enough,” “I’m not pivoting enough at the hips.”)

 

So, if you’re stroke’s not where you want it, you’re in good company.  Start where you are, and keep working at it.  Get some help from a certified rowing instructor if you have one in your area.  If not, contact us, we can help you over email or Skype.

 

Don’t fall into the trap of comparing your stroke to Terry’s or anybody else’s.  We don’t start off knowing how to row, nor do we usually learn how to row at a young age the way we learn to ride a bike.  Good rowing technique comes in time though, and the results are well worth the effort!

 

Want technique help like this delivered weekly right to your inbox?  subscribe to our newsletter!

 

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Got a question about this?  Or just want to rant about the crazy technique you’re seeing at the gym (Handle pulled up over the head anybody?)?  We hear ya!  Rant away below in the comments.

Workout 5-4-2016

 

Try this row/ski/mix alternating workout

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.

 

 

Row for a Cause at Meters for Melanoma

Last updated April 5, 2018

Help us beat melanoma, one of the deadliest cancers! Join us every May 5 for Meters for Melanoma, supporting the Midwest Melanoma Partnership. Join us!

 

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.

 

Often melanoma gets mistaken as being solely “skin cancer” that can largely be prevented by minimizing your exposure to the sun’s UV rays.  While melanoma certainly CAN and often does occur on the skin, it turns out that there are two other forms of the disease, mucosal and ocular.  You don’t have to have any sun exposure at all to come face to face with one of the disease’s most aggressive forms: mucosal melanoma.

 

We’ve learned that in spades at UCanRow2 as our own Terry Smythe has been very publicly riding the cancer rollercoaster since late 2013.  Never, EVER one to take things easily or lying down, Terry is taking cancer on with guns blazing, and using her fight as a platform to educate others about the disease.

 

Rowing to Find a Cure for Melanoma

 

Enter METERS FOR MELANOMA, our annual fundraiser to support melanoma research and the tremendous efforts of the Midwest Melanoma Partnership.  Join us each year on May 5 — Terry’s birthday — and row or SkiErg 500 or 5000 meters, you pick.  If you don’t have access to an erg or would prefer to do another fitness activity, feel free!  Do you need a place to row or ski?  Check the links below to find a rower or SkiErg near you.

FIND AN INDOOR ROWER

FIND A SKIERG

 

SIGN UP for meters for melanoma

 

Please join us for some fun on May 5 and make a difference for Terry and everyone else fighting melanoma.  You’ll get a cool t-shirt, and our eternal thanks for helping with a really important cause.  Email us your 500 or 5000 meter time and you might win a cool prize!  Register now and we’ll get you set up.

 

REGISTER NOW

 

 

METERS FOR MELANOMA MEDIA COVERAGE

We’ve been so fortunate to count on the support of our local news media in this effort.  Click below to see the story that TV6 Upper Michigan’s Source did on our effort in its first year.

 

 

Do you have a melanoma or cancer story to tell? Has rowing made a difference in your recovery? Please tell us about it in the comments below, you deserve a shout-out!!

SkiErg Strategy for a 2K Sprint

PR your next 2000 meter race on the SkiErg with this SkiErg strategy. http://ucanrow2.com

 

A 2000 meter race.  Just the thought strikes fear in the hearts of indoor rowers.  As sprinting on the SkiErg grows in popularity it’s likely to do the same for indoor skiers.  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.

As always, before attempting a sprint of this distance you will want to be sure you’re warmed up.  Give yourself 1000-2000 meters to warm up, either on the rowing machine or the SkiErg.  Once you’ve got a sweat starting to roll, switch to the SkiErg if you’re on the rowing machine and do 1-3 practice SkiErg racing starts.  Follow the 1/2, 1/2, 3/4, full stroke formula followed by 10 strokes at race pace, then ski easy for a minute.  Do this no more than three times.

Stretch and hydrate, and don’t forget to visit the restroom if you need to.

For the actual sprint, try this strategy.  Optimally you would practice it and see how it feels before you do your “official” race. But even if you’re doing this without the benefit of rehearsal, this is a solid plan that should get you through in fine fashion.

2k Skierg strategy

Here’s a SkiErg strategy to try: Set the monitor for a 2000 meter piece (Select Workout>Standard List>2000m).  Do a racing start followed by 10-20 hard strokes and then hold your pace.  Take a hard 10 strokes to stay focused every 500 meters. With 250 meters to go, give it all you’ve got!

Ski easy for at least 3 minutes when you’re done to give your heart rate a chance to come down.  Once you’ve caught your breath, get off and stretch.

Record your time in your Concept2 logbook and pat yourself on the back for a job well done!

If you need help on technique, Concept2 has what you need in their SkiErg technique video.

Questions on racing starts? Watch the video below, then post any questions in the comments.  Most important of all, HAVE FUN, and let us know how you did!

 

4 SkiErg Sprint Tips and a Race Strategy


The SkiErg sprint made so easy even a kid could do it!

Have you tried the Concept2 SkiErg yet? Maybe your first SkiErg sprint introduction is coming this weekend with Concept2’s annual event, the SkiErg Sprints?

 

Don’t let that scare you!  Short-distance pieces and sprints on the Ski Erg are some 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 in the gym.

 

Given that gravity is in play and that the Ski Erg is a total-body machine (with an emphasis on the torso and arms), the SkiErg definitely gets your heart rate rolling quickly.

 

4 keys to a spectacular skierg sprint

  1. Warm up properly! As we say in our trainer tips, the shorter the workout, the longer the warmup needs to be.  To ski a 500-meter piece, for example, you should plan on at least a 10 to 15-minute warmup on the rowing machine, jogging, or on another piece of cardio equipment. Don’t be afraid to break a sweat before you start your sprint.
  2. Have a target split: Once you’re warmed up, jump on the SkiErg for 5 minutes or so to get comfortable before you do your actual sprint.  Easy rowing here, but throw in a couple of rounds of 10 hard strokes.  Watch your split on the hard strokes, that will give you a sense for what target you might try to hit during the actual sprint. Write your target split on a piece of paper taped where you can see it during the sprint, or set the pace skier on your monitor.
  3. Use a sprint start: Whenever you’ve got a dead flywheel to deal with, the best thing is to take a few short strokes to get it moving. It saves your back AND gets you to your target split faster.  Perfect.
  4. Have a race plan (See below): Even on a short sprint, it’s helpful to plan how you’re going to cover the distance to your best advantage.  Decide what you’re going to do for each segment of the piece, or have a split you’re determined to either reach or beat.  Whatever it takes for you to stay on target, especially once the going gets rough.  Once you have it in mind, write it out if it helps and tape it to your SkiErg.

Skierg tips for a fast 1000m

Beginners and Intermediates:

If this is your first attempt then keep that thought front and center!  Remember the beauty of the challenge and being a beginner (or even us old experienced dogs) is that if you’re not happy with your time you can do it again, after some rest.  The challenge takes place over 3 days.  Do it Friday, recover Saturday and repeat Sunday if need be.

A 1K blast is just that…a BLAST!  Cardio, strength and heart rate to the max once you find your technique and confidence to go hard.

The goal on your first one really should be just to get it done!  Learn from the experience.  With your monitor set for 1000 meters you can go back into the memory after and see where you felt you could have done better.  You can see your split/500, SPM and heart rate if you wear a HR monitor. All helpful to plan your strategy for the next one.

The best strategy is to train for this so that you are prepared.  It is a mental as well as physical challenge, and the only way to learn is to train and test yourself against your own time, and then your age group.  However, if you just want to do it this weekend there’s no reason not to just jump on and go.  The beauty of the erg is if you go out too hard you can always back off and hold or come back.

The start and strategy:

The flywheel is dead at the start so it’s always a good idea to take a few short strokes and gradually lengthen out from there. The first minute of any sprint is exciting and an adrenalin rush so breathe!  Short strokes to your pace then lengthen and hold.  Watch your split and end time.  If you’re on target stay there.  If you need mental pick-me-ups take a hard 5- 10 strokes every 250 -300m. HOLD ON!  Last 300m dial in your CAN-DO ATTITUDE to the finish!

Plant the poles about eye brow level, drive to your pockets, chest up, hip extension and flexion but not so you kiss the flywheel! And use your legs as shock absorbers. This is not just upper body and if you isolate just your upper body to do the work you will risk a best effort with poor technique and also potentially burnout too soon and not finish. You should feel this total body when done. Watch the technique skier in your monitor under information for a reminder.

When done do not fall off the machine gasping! Please stand up and take all intensity off for at least1 -2 min. Let that HR recover then slip out of the handles and walk around and get some water.

Bravo you did it!

We sometimes see people break out in a cold sweat when they think they have to do a 5k their first time out on the machine.  That’s not necessary!  You should ease into skiing the same way you work your way into rowing, a few minutes at a time.

Give the flywheel a chance to work its Zen magic, and use that time to get your technique right, too.  Concept2 has a great SkiErg technique video that will get you started.

Once you’ve got some skiing experience, short sprints are an excellent way to test yourself on the machine.  Concept2 also offers SkiErg challenges several times throughout the year, and this weekend’s Sprints are no exception.  They’re a great chance to set a goal to work toward, and compete against other skiers around the world.

If a sprint piece (like 100, 250, 500 or 1000 meters) is on your workout agenda, we’ve got some tips to help you nail it.  Read on.

 

If you’d like more ideas for rowing or SkiErging workouts, grab our Meter Monster (erg-only) or Flywheel Frenzy (erg intervals with other equipment) workouts sets.  29 workouts total in both programs, including a suggested calendar for how to use them.  Buy one or both, but they are available only until Sunday, Nov. 12 at midnight EST.

 

suggested 500m skierg sprint race plan

Here’s one way to attack a 500-meter piece.  You can modify it for longer distances, too.  Begin with your sprint start of a few short strokes, gradually building to the full stroke.  Follow that with 10-20 hard strokes, then settle in to your race pace.  Don’t “fly and die,” keep your adrenaline under control and stay steady through the middle of the piece.  Then, with 100-200 meters to go, fire the afterburners and empty the tank!

NOTE: Never stop completely after a hard effort like a SkiErg sprint! Keep moving slowly for a few minutes and let your heart rate come down.  Grab a big drink of water, stretch out, and log your meters and time in your Concept2 logbook.  Well done!!

watch how we do a Ski erg sprint start

 

Try this strategy and let us know in the comments how you did! Got questions?  We’ll answer those, too. SKI ON!

Want more rowing or skiing workouts?

Our Meter Monster and Flywheel Frenzy workout plans are designed to help you stay consistent with your workouts and give you a plan to follow, whether you row solo at home or the gym, or you teach rowing class.  Both plans are available for immediate download now, but only until Sunday, Nov. 10 at midnight EST.  After that they go away until next year.

Last update: Nov. 10, 2017

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

We all need good rowing playlists! Get your erg on with this indoor rowing playlist that Row2k crowdsourced from on-water rowers.

We can always count on our friends at Row2k to come up with good indoor rowing playlists.  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!

The whole playlist runs 50 minutes, just about right to get through your 10-12k piece or teach an indoor rowing class. The list starts with Dillon Francis’s Get Low, which is a great warmup tune  – a good bass beat with nice intensity.  Other favorites from the list include Fall Out Boy’s Centuries, Demi Lovato’s Confident and Imagine Dragons’s I Bet My Life.

WHAT’S ON THE LIST, WHAT’S NOT

We all need good rowing playlists! Get your row on with this best-of-2015 indoor rowing playlist. Row on! ucanrow2.com

 

One notable absence: Where is Walk the Moon’s Shut Up and Dance, 2015’s song of the year? Or Tiesto’s Let’s Go (Technically 2014 but still very popular last year), one of our favorites for starting off a HIIT interval workout?  PS: Yes, Row2k’s list leans pop (although certainly not exclusively) so if that’s not your thing we understand.  All good, no judgement.

Actually not everything on this playlist is our cup of tea, either.  We’d skip right past Gas Pedal, for example, and we’re getting tired of Fight Song, sadly.  We’re optimistic we’ll love that one again if we give it a little rest and we stop hearing it in TV commercials for cars.  In general though, we think this is a good addition to the rowing playlists category, and certainly easy to call up and play on Spotify when you want grab-and-go rowing playlists.

The post on Row2k includes great comments on why people submitted their fave songs, and you can play the whole list straight off Spotify here.  One note: Any time you’re working with rowing playlists you didn’t make you should preview them first.  The lyrics that are appropriate for one group may be beyond uncool for another.  You don’t want to find out you’ve made that mistake when you’re strapped in on your erg trying to guide your group through a minute on-minute off workout.

Here’s the song list:

Andy Grammer – Honey I’m Good

Demi Lovato – Confident

Dillon Francis – Get Low

Dorothy – Wicked Ones

Elle King – Ex’s and Ohs

Fall Out Boy – Centuries

Flo Rida – GDFR

Galantis – Peanut Butter Jelly

Imagine Dragons – I Bet My Life

Pegboard Nerds – Emergency

Rachel Platten – Fight Song

Sage the Gemini – Gas Pedal

Shinedown – Cut the Cord

The Struts – Could Have Been Me

Timmy Trumpet – Freaks

listen to it here

What other songs would you like to have seen here? Post them to the comments, if we get enough submissions we’ll do our own best-of indoor rowing playlist and share!