Free stroke review
Twenty minutes on your rowing, your schedule and any history of back trouble.
Online · Erg rowers, beginner to competitive
Legs first,
Legs first,
then everything else.
Most people pull the erg with their arms and back, get a sore lower back, and conclude rowing is bad for them. The stroke is sixty percent legs, and fixing the order changes everything.
- 6–12weeks per program
- 48 hfor a stroke review
- 12 maxin a live session
- $0stroke review
The programs
Four programs, all built on your video and your data
The monitor records every stroke you take. Between that and a side-on clip, there is very little guesswork.
The stroke
Legs, body, arms on the drive and the reverse on the recovery, with a damper setting that isn't sabotaging you.
See the programTraining that fits
A plan built around the time you actually have, with enough easy work to make the hard work count.
See the programPacing & testing
Reading splits, negative or even pacing, and testing honestly so the number means something.
See the programStrength & back health
Hip hinge, core and mobility work that supports the stroke and keeps your lower back out of it.
See the program
How it works
Film the side, read the data
Your monitor already knows your split, rate and consistency. A side-on clip supplies the rest.
Film thirty strokes
Phone on the floor to the side, whole body in frame.
Written analysis
Within 48 hours: sequence, ratio, posture, and the one change to make.
A plan for your week
Sessions that fit the hours you genuinely have.
Plans
Pick your level of support
Month to month, cancel anytime. The 20-minute stroke review is free.
Group sessions
A weekly session rowing together, with technique reviewed live.
$25/ month
- One 60-minute live session each week
- Groups of 12 rowers maximum
- One member's stroke reviewed weekly
- Weekly training plan posted
- Replays for 30 days
Coaching essentials
A coach on your stroke and your training week.
$69/ month
- Personal 6 to 12 week plan
- Video reviewed within 48 hours
- One 30-min session every two weeks
- Training zones set from your data
- Access to all group sessions
Race preparation
For a 2k target, an indoor race, or coming back after a layoff.
$145/ month
- One 45-min session each week
- Data reviewed within 24 hours
- Pacing plan built and rehearsed
- Strength program alongside
- Access to all group sessions
Prices in USD. Cancel anytime, no contract.
How we work
Coaching, not physical therapy
Rowing is one of the few pieces of gym equipment that will happily let you do the same wrong thing ten thousand times. Technique coaching is worth more here than almost anywhere else.
What we don't do is treat anything. Back pain, shoulder pain and any medical condition belong with a healthcare professional first. We'll adapt training around what they tell you, and we won't guess about symptoms over video.
Frequently asked
The questions we get most
What damper setting should I use?
Usually lower than you have it — somewhere around 3 to 5 for most people. It is a gearing setting, not a difficulty setting, and we'll explain what it actually does.
My lower back hurts when I row.
Stop and see a clinician. Then, once you're cleared, it is very often a sequence problem — opening the back before the legs finish — and that is fixable.
Is rowing good for weight loss?
It burns calories like any hard cardio, and we make no promises about weight. Our targets are technique, fitness and splits.
Do I need a Concept2?
No, though data helps. Any machine with a monitor works, and we'll tell you what your machine's numbers do and don't mean.
How often should I row?
Three sessions a week produces real progress if they're structured. More helps only if most of it is genuinely easy.
Can I cancel anytime?
Yes. No contract, no minimum term. Access stays open until the end of the month you already paid for.
Want your stroke looked at properly?
Thirty strokes on video, twenty minutes of feedback, free.