Indoor rowing uses all the same techniques as water-based rowing but uses a machine called an ergo instead of a boat. Like boats, rowing machines can have fixed or moving seats and are ideal for getting a full body workout.

Indoor rowing is an ideal place to start if you’re new to rowing and are concerned about heading straight out onto the water. It’s also a useful way to build your fitness in between boat-based sessions.

How to get started with indoor rowing

Rowing indoors is very straightforward. Most gyms have rowing machines, as do many rowing clubs. You can even buy an ergo to use at home.

Any qualified coach or instructor will be able to show you how to use the machine, how to set fitness goals and how to improve your technique to make the most of your exercise.

There are also plenty of online tutorials and videos that you can watch to learn the proper technique.

Quick technique guide

Indoor rowing workshop

Accreditation: Endorsed by Skillsactive 

Age: 18 plus

Hours: 4 hours

Cost: £60 each (or 12 for £660)

Welsh Rowing runs regular indoor rowing courses for between 6 and 12 coaches per group. The aim is to enable coaches to deliver indoor rowing sessions in gyms, schools and rowing clubs so that participants get a high quality workout that promotes the proper technique.

View workshop brochure