EXR is a virtual indoor rowing app that transforms your rowing workouts into interactive experiences. It feels like a mix of a virtual coach and a fun training environment. The EXR app connects to a lot of rowing machines and offers features including:

• Virtual worlds: Row through 3D environments and discover new routes.
• Workout schedules and training plans: Get strong with fitness-based workouts.
• Challenges and achievements: Stay motivated by unlocking rewards.
• Online events: Join group rowing sessions and compete globally.
• Personalized training data: Track your progress and sync your results to fitness apps.

EXR is a workout app for the indoor rowing machine with gamification elements such as levels, achievements and challenges. These elements motivate you to row more and get fit.

EXR is an all-in-one indoor rowing app that makes training more engaging, social, and effective, with a global rowing community, broad compatibility with rowing machines and devices, frequent feature updates, personal customer support, and a 14-day free trial with no payment details required.

Check out a comparison of the best indoor rowing apps!

On your iPad or iPhone, silent mode may be automatically activated when opening EXR. You can check this by sliding down the device menu. Click on the red bell icon to deactivate silent mode and let EXR play sounds.

Getting started with EXR is easy: all you need is a Bluetooth-enabled rowing machine and an internet-connected device. Download the EXR app on Android, iOS, macOS, tvOS, or Windows, connect your rowing machine via Bluetooth, choose a workout, and start rowing—at home, in the gym, or outdoors.

Yes, EXR offers multi-user options that allow multiple profiles under one subscription.
This makes it ideal for families or shared training environments.

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EXR comes with a 14-day free trial during which you can explore all features, functions and third-party sync with other apps like Strava. No credit card or payment information is needed when signing up and you do not automatically subscribe when the trial period ends.

To continue rowing, you can choose between a monthly, 6-monthly or yearly subscription with an optional family plan.

EXR is cheaper than your gym membership. And with a family plan, rowing with EXR is even more affordable!

You can choose between a monthly, 6-monthly and yearly subscription. A family plan allows you to row with up to 2 family members at a discounted rate.

To check the exact pricing in your currency, visit EXR’s pricing page.

EXR offers flexible subscription plans designed for individual users and households.
Plans vary in billing frequency and may include options for multi-user access.

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You can cancel or modify your EXR subscription easily from your account settings.
Changes take effect at the end of your current billing cycle.

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To start a workout in EXR, connect your rowing machine and select a training mode from the main dashboard.
You can choose free rowing, structured workouts, or multiplayer races.

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Yes, EXR includes structured rowing training plans for both beginners and experienced athletes.
Programs are designed to improve endurance, power, and overall performance.

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EXR tracks detailed rowing performance metrics including split time, watts, stroke rate, and distance.
Your workout history and progress are stored in your profile for long-term tracking.

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EXR supports performance benchmarks and structured test sessions to measure your rowing fitness level.
These benchmarks help personalize training intensity and monitor improvement over time.

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Yes, EXR allows you to compete in real-time multiplayer rowing races and virtual events.
You can race against other users worldwide and compare performance rankings.

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📖 How Multiplayer Rowing Improves Performance

EXR does not require a VR headset. The app is designed with athletes' comfort in mind, requiring only your rowing machine and a device to run EXR as a setup. However, according to user reports, EXR can be sideloaded for VR.

Join EXR’s online group rowing events to train together with the global community. There are 3 kinds of events: group rows during which you paddle at your own pace, paced group rows with a set target pace, and group races with leaderboards. Just go online in time and join the event to participate!

All events are available for free trial users as well as subscribers. Sign up to as many as you like and find all information including rewards, partners and duration about each event on the EXR event website.

The correct rowing technique starts with pushing through your legs, followed by engaging your core and back, then pulling with your arms. The movement is reversed on the return. A proper rowing stroke has four phases: the catch, drive, finish, and recovery. Practicing each phase helps prevent injury and improves efficiency. Start slowly to focus on form, then increase speed as your movement becomes smoother.

Still need help?
At EXR we want every session to work smoothly.
If you can’t find the answer here, visit our Support Center or contact our team directly, we’re happy to help.

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Improving your indoor rowing technique starts with maintaining proper posture and a smooth, controlled stroke. Focus on fluid transitions between the stroke phases and remember that most power should come from your legs, not your arms. Regularly reviewing your form helps reduce injury risk and improve performance.

For a breakdown of the most common mistakes in indoor rowing, visit Concept2’s technique page.

Merach rowers may work with EXR although they are officially unsupported.

To use EXR with your Merach rowing machine, create a free EXR account, active Bluetooth on your rowing machine and select it in the Connection Screen in the EXR app. Does it connect? Great, then you’re ready to row!

Problems connecting? Open EXR's general settings, scroll down to the advanced options and activate the FTMS controlpoint. Next, close the app and open EXR again. Connect your rowing machine using EXR's connection screen.

EXR is tailored to your lifestyle, so you can choose how often you row. A weekly streak counter helps you stay on track with your fitness routine and the daily, weekly and monthly goals motivate you to row more.

Indoor rowing a sport that involves using a rowing machine to simulate the movement of rowing on water. It is both a cardio workout and a strength exercise. Indoor rowing is labeled a full-body training as it engages your quadriceps, hamstrings, glutes, calves, lats, back, shoulders, biceps, and forearms, along with your core. Indoor rowing is ideal for losing fat, injury recovery, and building endurance.

Yes, indoor rowing is an excellent full-body workout. It’s low-impact, making it ideal for people with joint issues or during injury recovery. Rowing combines strength training and cardio in one efficient session, working all major muscle groups while improving endurance. With adjustable resistance and intensity, it’s suitable for all fitness levels and helps prevent workout boredom.

Indoor rowing can burn between 400–800 calories per hour depending on intensity and body weight.

Higher stroke power and interval training increase calorie expenditure.

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Most beginners see results by rowing 3 to 4 times per week.
Consistency matters more than intensity, especially when starting out.

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Rowing is a full-body workout that targets legs, glutes, core, back and arms.
The drive phase primarily engages the legs, while the pull activates upper body muscles.

Indoor rowing offers a lower-impact, full-body workout compared to running or cycling.
It reduces joint stress while engaging more muscle groups simultaneously.

Yes, indoor rowing is often used for recovery training and low-impact rehabilitation because it is gentle on the joints while still activating the full body.

Rowing allows controlled movement with adjustable intensity, making it suitable for active recovery days, post-injury conditioning, and cardiovascular rebuilding.

However, if you are recovering from surgery or a specific injury, it is important to consult a healthcare professional before starting.

Indoor rowing is especially beneficial for:

• Active recovery between intense training sessions

• Low-impact cardio after knee or hip strain

• Gradual strength rebuilding

• Improving circulation without high joint stress