Structured Indoor Rowing Workouts

Rowing Library

Every kind of erg session

UT2 and UT1 aerobic work by time or distance, from 20-minute pieces to a half marathon, with stroke-rate targets and caps.

Threshold pieces, 500m repeats, sprints, pyramids, and calorie intervals, with timed rests between pieces.

500m, 1k, 2k, 5k, 6k, and 30-minute tests to benchmark your fitness and track it over time.

Every piece is a zone (UT2, UT1, AT, TR, AN) of your rowing threshold, so its split target fits your fitness.

Ask Atlas for a row, by time, distance, or calories, and it builds the workout with splits, rates, and rests.

Browse by category, search by name, and find community workouts other rowers have shared.

Connect your rower in the browser and start your next session.