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Indoor Rowing

Anyone, Anywhere, Any time.

Indoor rowing is all about the numbers and where they can take you; a personal best, testing yourself against people in your group, cross training for another sport, being part of a worldwide community, State-based events, the Invictus Games, World Championships or potentially one day the Olympics. The ultimate equaliser: indoor rowing doesn’t discriminate, it doesn’t matter who you are, what you look like or how much time you have, there is a machine available to give you the best workout for what you are looking to achieve.  To assist you with improving your technique and training, we have provided some links below.


While anyone can row, focusing on your technique will make your row more enjoyable with greater gains, here are some useful training videos: 

Click here to watch a video about technique

Click here to watch a video about technique

Training programs  

Need some inspiration to get you started or looking for some new workouts? Training programs are a great way for you to see what level you are at when you start a program and reassess as you progress through the workloads. We have links to our 12-week training programs on our AIRC page. Please note that you should seek medical advice before starting a program. 

Click here to watch a Q&A with Dr Tony Rice about the 12 week training program: 

Click here to watch The Drive Extended Strength and Conditioning Episode 


ANZAC Day Indoor Rowing Challenge

ANZAC Day Indoor Rowing Challenge / Colgan Foundation Cup   

Date: 25 April Dawn to Dusk

  • Row 2504 metres once or as many times as you want to between dawn and dusk on ANZAC Day to acknowledge past and current service men and women.
  • Entry is free and can be completed on any indoor rower type (C2, WaterRower, Technogym, Row Perfect etc) with no requirement to pre-register; simply register your details and total distance once you have completed them.
  • Every metre goes towards points in the Colgan Cup for 2021 between Australia and New Zealand where the Country with greatest metres per person rowed wins the challenge and Colgan Cup.
  • Open to all ages and abilities.



Interstate Indoor Regatta

Date/s: Wednesday 23 June 12 noon AEST to Sunday 4 July 12 noon AEST

  • Row for your State or Territory from anywhere at any time. Every metre counts with the winning state / territory logging the most metres per participant between 23 June and 4 July.
  • Any machine type (we may ask to verify your meters via a logbook, screenshots etc.). Set a goal for a single distance / specific day with set meters and challenge a friend to match you.
  • No requirement to pre-register; simply register your details and total distance once you have completed them.
  • Entry is free and open to all ages and abilities.
  • Further details are on our webpage: Interstate Indoor Regatta   
Australian Indoor Rowing Championships

2021 Australian Indoor Rowing Championships (AIRC) 

Date: Saturday 30 October 2021

  • This year will be the 6th Australian Indoor Rowing Championships.  The 2021 event will be hosted across Australia within a state-based event centre, or virtually.
  • Race distances are 2000m, 1000m, 500m and the 2000m team relay (four people).
  • Open and Lightweight (Men 75kg, Women 61.5kg) across all age groups over 19 years, including Masters.
  • Age categories of Under 14 years, Under 16 years, Under 19 years, 19-29 years, 30-39, 40-49, 50-54, 55-59, 60-64, 65-69 etc.
  • Para categories of PR1, PR2 and PR3.
  • Challenge yourself to set your best score, test your limits and see where you sit against others your age and weight divisions.
  • Entries open 1 August 2021
  • See our webpage for further details: AIRC 



Other Indoor Rowing Events:

QLD State Indoor Rowing Championships 6 June 2020

WA State Indoor Rowing Championships 21 August

ErgFit Indoor Rowing VIC

Rowing NSW Indoor Rowing Series

Concept 2 Challenges

Get Involved

Looking to see how you can get involved, deliver an indoor rowing program or have a program delivered at your School, community centre, group?


The GRow program is also funded through Sport AUS ‘Move it ’initiative and provides a springboard for longer-term engagement in physical activity.

There are four targeted groups  –

  • new mothers
  • inactive adults in the community
  • youths in secondary schools and
  • youths in custody at Youth Correctional Centres (YCC).

The GRow program also:

  • Includes a coach development program, ensuring rowing club/school personnel have the skills and knowledge to lead the program using an on-line coaching resource.
  • Assists us to grow capacity in the community


The Riggers program is provided through the Sport AUS Sporting Schools program. It is delivered over 6 sessions and forms part of their co-curricular activities. The school registers for funding from Sport AUS, once accepted the school chooses which sports it wants to have delivered. The program will continue in 2021.

There is a lot of information on the Sporting Schools programs on the Sporting Schools website

Find out more about Riggers by clicking here.


Other programs

Rowing ACT Veterans and Families Indoor Rowing Program

Rowing NSW Community Crew


Contact us: [email protected]

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If there are any topics you would like us to discuss in future Newsletters, please feel free to contact us.