ROW31: British Rowing’s 31-day full-body workout programme is back in January 2024

Everything you need to know about Row31, the ultimate indoor rowing workout to kickstart your new year fitness journey


Indoor rowing is a low-impact workout which uses over 85% of your body’s muscles. It’s the perfect place to start your fitness journey, as well as a brilliant cross-training tool for experienced athletes, used by runners, swimmers and even pro football players to maintain their fitness.

ROW31 is an annual programme designed by British Rowing to kickstart your new year fitness routine. This year, we’re running ROW31 through our website for all things indoor rowing: Inside Indoor.

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What Is ROW31?

ROW31 is a 31-day programme with six workouts a week (rest day on Sundays), each workout taking between 15 and 30 minutes to complete.

An email will land in your inbox every day of January with a link to an easy-to-follow video workout, which you can complete in your own time. There’s also a weekly live workout every Wednesday for those who love to workout with others!

This year your instructors will be two of our Go Row Indoor Master Trainers, CJ White and Cat Trentham. CJ is a London-based personal trainer who uses the principles of rowing to get his clients as fit as possible – Cat is an indoor rowing specialist who holds nine indoor rowing World Records and has written a book on mastering the sport.

How do I sign up?

You can sign up to ROW31 in two easy steps through the link below:

  1. If you’re already with Inside Indoor you’ll just need to log in! If you aren’t, you’ll get a prompt to sign up to your completely free ‘Discover’ account – no payment information required. This will give you access to the ROW31 sign up, our training advice, nutrition articles and more.
  2. Sign up to ROW31 and wait for your first email in January.
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