Row17 Blog



Working in teams, partners and as one crew, Indo-Row® provides a TRANSFORMATIVE total-body workout that challenges the body and focuses the mind.


The unique format of Indo-Row® captures all the elements of competitive, on-water rowing, creating a class that is fast-paced and engaging from the first minute. From “Skills and Drills” to “Waves and Recoveries,” and the final build up to a friendly but competitive “Race,” Indo-Row® quickly converts first-timers to devoted team members.


Indo-Row® is designed specifically for first-time rowers, no experience is necessary. Indo-Rowers burn calories, sculpt muscle and enjoy a fun interval workout in a uniquely motivating, team-oriented fitness environment.


From the very start of class, Indo-Row® sets people up into teams, immediately creating a support system and camaraderie that carries through the entire class to the final simulated “race.” Strangers become teammates and instructors become coaches. The Indo-Row® on-water team dynamic builds an electric energy that is as positive mentally as it is physically exhilarating.


Each machine features the Indo-Row® Race/Pace Coach monitor that provides instant feedback on pace, distance and calories, allowing individuals to gauge improvement in each class and over time. Indo-Rowers see progression quickly and consistently return to match or better their performance.



The unique geometry of the Indo-Row® machine makes it easy to row with good technique, even for a beginner rower, and the quality construction provides a natural, fluid connection with every stroke.


The patented WaterFlyWheel emulates the exact dynamics of a boat moving across the water and creates a wave-like sound that is both engaging and mesmerizing. The Indo-Row®machine is endorsed by Olympic rowers because of the high-quality feel.


Gym goers and athletes are drawn to the natural looks of the water and the wood. The Indo-Row® machine is made using only the world’s finest hardwoods – Ash – specially selected from sustainable forests in the Appalachian Mountains. No electricity is required to run the Indo-Row® machine, it is powered by you!



Why is Indo-Row® such a unique workout?

In an Indo-Row® class, you are truly part of a team where you pull for others and they pull for you! Anyone can do it! It is easy to learn and you can go at your own intensity. You are using your whole body in a rhythmic, yet powerful motion. You never feel “beat up” afterwards, just invigorated. You are hearing and feeling the sound of being on the water with the patented Indo-Row® machine. Indo-Row® allows you to get as close as you can get to being on the water and pulling with your crew without getting wet! You are learning a new activity (rowing), which for so long has been a sport for the elite. Now everybody can reap its benefits. For instructors, Indo-Row® has been a huge hit. They love the easy-to-follow template, which provides direction and consistency, yet also allows the music, wave options, race options and instructor personality to create variety. Participants also love this combination.

I’ve seen rowing machines and they look boring! How is this different?

The patented Indo-Row® machine is ‘not just another’ rowing machine. It is a world-class, Olympian endorsed machine made from Appalachian Ash wood and U.S. steel, and it uses water to provide authentic resistance! You’ll get a better picture from celebrated fitness enthusiast and personal trainer, “Jackie – the Fit Fanatic” who tried Indo-Row® for the first time: “Get on a rowing machine for 45 minutes? I can’t even do 5 minutes on the rowing machine at my gym. If you’ve tried rowing machines in the past, it may conjure up images of quickly fatigued arms, or noisy air-based rowers that create wind forces, dry eyes and blown-out hair! Those days are over, thanks to Indo-Row’s new water-based machines, which truly resemble the sound of the peaceful ocean as you row.” Needless to say…it will work you from shoulders to toes!

How many calories does Indo-Row® burn?

Although most people will burn up to 3 times the calories of other group exercise classes in an Indo-Row® class, the real bonus comes with the relatively low perceived exertion compared to other popular exercise activities. For example, during an Indo-Row® class, the rower’s weight is displaced on a comfortable seat, and this minimizes the traditional impact people experience with activities such as running. Indo-Row® is intense, but forgiving…the best of both worlds!

What type of person or athlete is Indo-Row® recommended for?

Rowing is an ideal activity for people of almost any age or ability. The workout attracts all demographics (including men), which makes it great for clubs who are interested in bringing in more people to their group exercise program. No rowing experience is necessary! The pro triathlete, soccer mom and even the older adult work together as one team, pulling and winning together. Josh Crosby started rowing when his father and grandfather threw him in a boat at age 11. His father still rows today at age 70 and his grandfather, Tom Crosby rowed until he was 94. He retired as an Indoor World Rowing Champion in age group 90-99. It’s never too early or late to start and reap the benefits of rowing.

I’ve heard Indo-Row® has a fun and motivating class format, specifically designed by IndoRow’s developers, Josh Crosby and Jay Blahnik. Can you describe this?

An Indo-Row® workout takes all the elements of rowing on the water and brings them into one class. Each workout includes “Skills and Drills” to warm-up and learn proper form, a “Pressure Test” to establish intensities for the day, “Waves” to get the heart pumping and “Recoveries,” which include core work and stretches. The workout ends with “The Race” which leaves everyone high on endorphins and builds amazing camaraderie, and the “Cool Down” is a trip into the awards-dock to pick up your medals! The class flies by as the combination of variety, and consistency, keep things moving. The team energy and the music keep it moving. The coach’s passion and motivation keep it moving. And the rhythm and power of each stroke keeps it moving. Indo-Row’s unique class formula gets a group of new rowers and experienced rowers rowing together very quickly. Indo-Row® students are using their whole body without pounding, moving in sync, feeding off each other’s energy and, most importantly, having fun!

I have bad knees and/or back. Will I be able to use the Indo-Row® machine?

Rowing is a very low-impact activity. People with chronic injuries are often able to get back into a cardio routine with Indo-Row®, while those with acute injuries are able to maintain and even improve fitness during their recovery. Different from other cardiovascular activities (such as running), Indo-Row® is a smooth motion with little to no pounding to the knees or back. Additionally, the muscles around the weaker or injured areas are strengthened through rowing, often minimizing or eliminating the pain.

Is rowing just an upper body workout?

Rowing is a full body endurance workout. One common misconception is that rowing is just an upper body workout. In fact, the rowing stroke travels from the strongest muscle group to the weakest. It is initiated by the legs, then the torso and is finished with the arms. When the technique is done properly, the legs, torso and arms are all engaged and share the workload. The better the form and the more powerful the output, the greater the workout for the cardiovascular system.

Why do you stay together in a class?

Indo-Row® is a team oriented exercise class. During class, the rowers move in sync just as if they were in a rowing shell, feeding off each other’s energy. Indo-Row® classes inspire individuals to do their best, to stay focused on the activity and to contribute to the energy of the room and team — no matter what their individual fitness levels. In Indo-Row® classes, a professional triathlete can sit next to an older adult, and they can row in sync, but push their own unique intensities.

How does someone actually know they are getting fitter?

The Indo-Row® machine has a patented console that displays stroke-by-stroke, minute-by-minute and month-by-month progress. It measures wattage, calories, time, speed and distance. And most importantly, it measures a rower’s 500 meter split time. This timing system (used universally in the rowing world) is similar to a timed mile for runners. For example, when a moderately fit woman shows up for her 5th class, she may be pulling a 2:30 seconds per 500 meters split. She may be able to hold this pace comfortably for 5 minutes. However, two months later she may be able to pull 2:10 per 500 meters for 5 minutes. The fitness progress can literally be seen, and the confidence boost that accompanies this improvement is priceless