Indoor rowing
lessons made simple

All of our resources have been developed for KS3 and KS4 students. They are split into three themes:

  • Learn to Row
  • Row to Health
  • Row for Fitness

The lessons can be worked through linearly, providing a thorough introduction to the basics of indoor rowing, detailed explanations of the benefits of indoor rowing, and the tools needed to become an advanced rower. Alternatively, they can be used flexibly to suit your students.

These resources relate to Concept 2 Rowers – if you have another type of rowing machine, please be aware that the activities may need adapting.

Use the button below to download the overall Teacher Notes for the resources.

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Learn to Row

The Learn to Row lessons introduce students to the basics of indoor rowing, including proper form and technique, the parts of the rowing machines, and rowing-related warm-ups and cool-downs.

Lesson one

This lesson helps students to develop a safe and effective technique for indoor rowing.

Lesson two

This lesson teaches students to identify and manage the risks involved in indoor rowing.

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Row to health

The Row to Health lessons teach students about the physical, emotional and social health benefits that can come from indoor rowing, from improving cardiovascular health to developing performance analysis skills.

Lesson one

This lesson explores the social and emotional health benefits of regular participation in indoor rowing.

Lesson two

Students set personal health and fitness targets, and implement strategies for meeting those targets.

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Row to Health

The Row to Health lessons teach students about the physical, emotional and social health benefits that can come from indoor rowing, from improving cardiovascular health to developing performance analysis skills.

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Row for Fitness

The Row for Fitness lessons expand on the knowledge gained in the previous resources and push students to begin more rigorous training routines. By exploring a range of training styles, students can improve their rowing performance and reach their fitness goals.

Lesson one

In this lesson, students explore the importance of using different training programmes for achieving fitness goals.

Lesson two

Working together, students in this lesson will evaluate and improve their own and others’ indoor rowing technique.

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Extra resources

This section contains a range of extra resources and information to support schools with their indoor rowing activities including the Go Row Indoor Junior Leader award which can be delivered to students in conjunction with other Go Row Indoor school resources.

British Rowing Indoor Event Calendar

For other opportunities to take part in indoor rowing events British Rowing maintains an indoor rowing event calendar of events running around the UK.

Adaptive Indoor Rowing

For advice on how indoor rowing can be made suitable for different types of disabilities British Rowing has some more information on equipment and other adaptations to machines.

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Extra resources

This section contains a range of extra resources and information to support schools with their indoor rowing activities including the Go Row Indoor Junior Leader award which can be delivered to students in conjunction with other Go Row Indoor school resources.