Group training on Concept2 rowing machines. These sessions provide a full body workout, engaging nearly all muscle groups under the guidance of an instructor who plans the workout, selects the music, and ensures proper technique.

During workouts, each participant has full control over their intensity, making the sessions suitable for people with different goals and fitness levels. Rowing on a machine is a complex, low impact exercise that is gentle on the joints, because the user's weight is supported by the seat.

More information about Indoor Rowing can be found on the website www.indoorrowing.cz.

Our Instructors

Petr Vitásek

Rowing machine workouts are incredibly versatile, and each instructor brings their own unique approach. As a result, the structure of classes can vary significantly - try several and find the one that suits you the best. Instructor profiles can be found here: www.conceptfitness.cz, where you can also rate the instructors. If you’d like to leave feedback for the instructors and other visitors, you can use the discussion forumna available on the same website.

Petr Vitásek

Petr has a silver medal from the Rowing World Championships, a bronze from the European Championships, placed 8th at the Athens Olympics and 10th in Beijing Olympics. He is a multiple Czech national champion and winner of Primátorky challenge. Despite his competitive background, you don’t have to worry about intense rowing drills in his classes - as he says, he's had plenty of that already. During his sessions he tries to pass on his sporting experience so that it is enjoyable for everyone. His lessons are aimed at overall fitness development and both beginners, and experienced rowers will find their own. Rowing is done at slower pace, with each participant choosing their own intensity.

Frequently Asked Questions

• What is Indoor Rowing, Crew Class, FITclass, SPORTclass, or AEROclass?
• Which muscles does indoor rowing strengthen?
• Is rowing machine training really suitable for everyone? What resistance level is appropriate?
• What level of load is appropriate?
• What is the correct workout intensity?
• The exercise intensity is too low for me - what should I do?
• What stroke rate is recommended?
• How often should I train?
• How should I breathe while rowing?
• What are the most common mistakes?
• What clothing and footwear are suitable?
• Is it true that rowing broadens the shoulders?
• Is it true that rowing damages the back?

1. What is Indoor Rowing, Crew Class, FITclass, SPORTclass, or AEROclass?

Indoor Rowing includes all forms of exercise on a rowing machine (from solo fitness workouts at home or in the gym to group classes with an instructor) In short, it’s a general term for any training done on a rowing machine.
Crew Class is one of the existing types of group workouts on rowing machines with an instructor. Since the term is not yet widely established, it can be, for simplicity  though slightly inaccurately referred to as Indoor Rowing.

FITclass

Duration: 55 minutes, with approximately 30 minutes of rowing time, always including at least one break.

Universal type of class- mainly aerobic intensity exercise. The lesson sets the basic framework, the intensity of the exercise is determined by each person according to their individual goals and feelings. Anyone can take part in the lesson - people with lower fitness levels exercise at a lower intensity, so the lesson has the character of a health exercise for them, during which they build basic physical fitness. Trained individuals will take the same lesson at a higher intensity, resulting in effective fitness training and muscle strengthening. What frequency is appropriate?

SPORTclass

Duration: 55 minutes, with approximately 30 minutes of rowing time.

This class is not intended for complete beginners. It is designed for clients who already have a basic level of fitness, have mastered proper rowing technique and rhythm, and want to increase their performance and challenge themselves. The instructor provides motivation and encouragement for higher intensity. Participants are expected to be capable of determining the appropriate individual workout intensity. The effectiveness of the session again depends primarily on the chosen intensity. The class helps to tone and strengthen muscles, and improves both muscular and cardiorespiratory performance.

AEROclass

Duration: 85 minutes, with long intervals and approximately 60 minutes of rowing time.

This class is focused on fat burning while simultaneously building an aerobic base and overall endurance. The core of the workout is low intensity training, often using lower stroke rates. Offered according to the fitness centre’s schedule.

2. Which muscles does indoor rowing strengthen?

Rowing on an indoor rowing machine engages all major muscle groups, including the core stabilizing muscles - the deep muscles along the spine.

The most intensely engaged muscles are the front thigh muscles (quadriceps and front thigh muscles), the legs serve as the main driving force of each stroke - providing about two-thirds of the required power. In addition to the front of the thighs, the gluteal muscles and the hamstrings (back of the thighs) are heavily involved, with the calf muscles contributing to a lesser extent.

Primarily during the final phase of the stroke, the arms become more engaged - especially the triceps and the deltoid muscles.

For the torso, maintaining necessary core stability during the stroke strengthens the deep abdominal and back muscles. The trapezius and interscapular muscles also actively contribute to the movement.

3. Is rowing machine exercise really for everyone?

The nature of the movement when exercising on the rowing machine allows it to be used by almost everyone. It is necessary to always remember the correct exercise technique, the intensity appropriate to your condition and the usual principles applicable to all physical activities (do not skip the warm-up, stretching, increase the intensity gradually, continue at the end of the moment at a low intensity). Even so, some people should consult their doctor before starting to exercise - especially the elderly, people suffering from high blood pressure, heart problems, high cholesterol, breathing difficulties and other health problems, pregnant women, obese people, diabetics, etc.

4. What level of load is appropriate?

The resistance level is adjusted using the lever located on the front right side of the rowing machine. The recommended starting level is up to 3 for women and up to 4 for men. However, this setting does not determine the intensity of the workout - that depends on how much effort you put into each stroke.

To accurately determine the resistance level, use the Drag Factor function on the monitor. This value remains consistent regardless of external conditions and is comparable across all Concept2 rowers. In competitions, participants use the Drag Factor to set the resistance they are used to before the race begins.

As a general guideline, the drag factor should be within the following ranges:

• Man over 75kg: 125–140
• Women over 61,5kg: 120–135
• Men lightweight (under 75kg): 120–135
• Women lightweight (under 61,5kg): 115–125

5. What is the right workout intensity?

It depends on your fitness level and your goal.

If want to lose weight, it's best to exercise at a low intensity so that the duration of your workout isn't limited. For general health, a slightly higher intensity is recommended. And if you're looking to improve performance, occasional training around your anaerobic threshold is essential.

Intensity is generally the key to effective exercise, no matter the type of movement, and it plays a crucial role in determining the outcome. That’s why it should always be tailored to your individual goals and the type of training you’re doing.

On one side of the spectrum, there's long-duration exercise aimed at burning calories and building a base level of fitness, for this, an intensity that still allows for comfortable conversation is ideal. On the other extreme is interval training focused on improving anaerobic capacity, for example alternating one minute bouts close to maximal intensity with one minute of rest.

On a rowing machine, everyone can choose the right workout intensity across a wide range, regardless of the resistance setting. You control it continuously yourself by how much power you put into each stroke - the machine's resistance responds directly to your effort.

6. My workout feels too easy, what should I do?

Workout intensity depends primarily on how you perform the active phase of the stroke – the drive. To increase intensity, focus on making the drive powerful and dynamic: push your feet flat against the footplate, moving from the toes to the heels, and engage the front of your thighs by pressing your knees downwards. This phase has the greatest impact on intensity. At the same time, make sure all your power is transferred efficiently to the handle - through a strong core and extended arms. Only if this doesn’t improve the feeling of the workout should you consider increasing the resistance using the machine’s damper lever.

7. What stroke rate is appropriate?

Stroke rate is much less important than intensity when training on a rowing machine. In Crew Class sessions, the rate typically ranges between around 23 and 30 strokes per minute and is usually set by the instructor for all participants.

8. How often should I exercise?

The same general guidelines apply to rowing as to other forms of cardio training. To maintain your current fitness level, it's recommended to exercise twice a week. To improve your cardiorespiratory fitness and achieve optimal results, you should add at least one more session per week. Of course, combining different types of physical activity is both possible and beneficial.

9. How should I breathe while rowing?

The best rule is to breathe naturally and as needed.

There are several theories about proper breathing while rowing, many of which contradict each other to some extent. Most rowers exhale during the drive and inhale during the recovery. However, the opposite pattern also has its supporters and isn’t necessarily wrong. Inhaling during the recovery helps oxygenate the muscles before the next stroke, and another benefit is improved posture at the start of the drive – with the lungs full of air, they provide support for the ribcage and spine.

As intensity increases, one breath per stroke may no longer be enough, and you may naturally start to take an extra quick breath in and out during the recovery. This usually happens instinctively, and there’s no need to focus too much on your breathing while rowing. In fact, paying excessive attention to breathing rhythm can often do more harm than good, as it may negatively affect your stroke technique.

10. What are the most common mistakes?

• “Shooting the slide” – when the seat moves ahead of the upper body is often considered the most serious mistake, this leads to excessive strain on the lower back. To avoid it, make sure to brace your core before starting the drive – the moment the seat begins to move, the shoulders and handle should follow in unison.
• Excessive forward lean at the beginning of the drive
  This often occurs in an attempt to achieve the longest possible stroke. It results in excessive spinal flexion, especially in the lower back, which weakens the area. Starting the drive from this position places excessive strain on the lower back.
• Leaning the torso back too early during the drive
  The torso begins to swing backward while the seat is still moving backward. This results in engaging weaker parts of the body, mainly the lower back during a phase that should be powered primarily by the legs.

Other mistakes that do not pose such significant health risks:

• Starting the drive with the arms The beginning of the drive requires the most power. That’s why it should be performed only by the strongest parts of the body involved in the stroke the legs and the torso. The arms only support their effort by transferring the power to the handle.
• Initiating the recovery with the seat moving forward while the handle is still pulled in and the torso is leaning back. It’s important to follow the correct sequence during the recovery: first, the hands with the handle move away, then the torso begins to swing forward, and only then do the knees bend and the seat returns to the starting position.
  If this order is reversed, the handle may bump into the knees or has to be lifted high over them. Another negative consequence is that the torso reaches the starting position at the last moment and isn’t in a strong, controlled posture when the next stroke begins.
• Tense stroke execution, including a tight grip on the handle
  During the stroke, only the muscles directly involved in the movement should be engaged. Contracting additional muscles in the back, neck, or hands only drains energy unnecessarily. The stroke should be performed in a relaxed and natural manner.
• Pulling the body toward the handle instead of pulling the handle to the body at the end of the drive This requires energy, but it doesn’t contribute in any way to the effectiveness of the stroke.
• Bending the wrists due to pulling the handle too high
  From a biomechanical perspective, the most effective position is when the elbows, wrists, and the machine’s chain form a straight line. When pulling the handle to the body, the elbows and shoulders should be driven back and down.

11. What clothing and footwear are suitable?

Any comfortable sportswear is suitable for rowing. The only thing to watch out for is the length of your shirt – make sure it’s not so long that it could get caught under the seat rollers.

As for footwear, running shoes or indoor training shoes are generally a good choice. Shoes with very stiff soles or high-top designs are not recommended. For those who pay attention to every detail, it's best to avoid shoes with a raised heel – as this can affect the angle of the foot – and overly cushioned soles, which some believe absorb part of the energy during the drive. Always make sure your shoes are clean before your workout.

The use of fitness or cycling gloves is a matter of personal preference.

12. Is it true that rowing broadens the shoulders?

Rowing involves relatively low resistance and a high number of repetitions – unlike strength training with submaximal loads in the gym. It primarily tones and strengthens the muscles rather than significantly increasing muscle mass, so there's no need to worry about overly broadening the shoulders.

13. Is it true that rowing damages your back?

No, it isn’t - as long as the technique is correct. When done properly, the lower back only supports the stroke by transferring the power from the legs and keeping the torso upright. The most common and fortunately easy to correct mistake is called "shooting the slide". This happens when the resistance on the handle slows down the movement of the upper body during the drive, while the seat keeps moving backward faster. In an attempt to swing the torso back more quickly, the rower then puts excessive strain on the lower back.

If someone suffers from chronic back pain or disc problems, it’s of course advisable to consult their doctor before starting to row. In any case, it’s important to begin with lower intensity and focus on proper technique which, in fact, applies to everyone.