What to Expect From the Hydrow Workout Library

The Hydrow workout library offers an unparalleled fitness experience, combining world-class coaching, breathtaking destinations, and diverse workout options to suit every fitness level and goal. 

If you’re considering a Hydrow membership and want to know exactly what you can expect from the Hydrow workout library, keep reading to learn about our different types of workouts, where our workouts are filmed, who leads our workouts, and what types of workout collections you can expect. 

Let’s dive in! 

What types of workouts are in Hydrow’s library?

Hydrow's workouts fall into six different categories, including:

• Live and on-demand rowing workouts

• Strength training workouts

• Pilates workouts

• Yoga workouts

• Mobility and stretching workouts

• Circuit training workouts

1. Live and on-demand rowing workouts

Hydrow’s workout library features both on-demand and live rowing workouts filmed in real-world locations and led by a team of world-class Athletes. Our rowing workouts cater to all paces, experience levels, and schedules, and range in intensity. 

Whether you’re a seasoned athlete or a beginner rower, you’ll find a workout that will meet you at your current fitness level and push you harder as you improve. 

How long are Hydrow’s rowing workouts?

Hydrow workouts generally range in length from five minutes to 60 minutes, though most of our workouts are around 20 minutes long. We also recommend bookending your workouts with a five-minute warm-up and cool-down. 

What types of rowing workouts are in Hydrow’s library?

• Warm-ups: Usually around five minutes in duration, warm-ups are shorter rows at lower stroke rates that will help you gear up for your next workout.

• Breathe: Breathe workouts are Hydrow’s foundational cardio workouts. The bulk of the rhythms are between 20 and 24 strokes per minute, with a focus on keeping your intensity sustained, without any rest.

• Sweat: Sweat workouts are designed to be moderate- to high-intensity at run and sprint pace. The bulk of the rhythms for the higher intervals are between 24 and 28 strokes per minute, and the workouts are structured so that your “on” intervals range from two to seven minutes in duration, with short rests in between.

• Drive: Drive workouts are designed to push you to see your lowest (i.e., fastest) splits, highest rhythms, and shortest intervals. If you’re familiar with high-intensity interval training (HIIT), you have a good idea of what to expect from most of these workouts. Unlike Sweat workouts, which have a higher work-to-rest ratio, you can expect to see closer to equal work to rest time in Drive workouts. That means that while the bulk of the rhythms for intervals in these workouts are the highest of the three categories—between 26 and 32 strokes per minute—and the intervals are shorter and spaced out with lower-intensity recovery periods.

• Distance: Instead of rowing for a set number of minutes, you can choose from nine fixed-meter distances. Choose how far you want to row and get there at your own pace, whether you want to measure your performance, focus on your form with a steady row, or invite your crew to join an exciting, new challenge!

• Journey: Journey rows are self-guided and perfect for those who want to work out along beautiful waterways without Athlete instruction.

• Cool-downs: Around five minutes in duration, Hydrow’s cool-down workouts are great for helping you recover after your higher-intensity rowing workouts. 

2. Strength training workouts

Our strength training workouts are quick (10, 20, or 30 minutes in duration), are appropriate for all levels of fitness, and are efficient, whole-body strength-building workouts designed to be done anywhere. You can expect a mix of exercises to keep all your muscle groups engaged, including HIIT-style workouts, Time Under Tension isometric exercises, and whole-body movements in a circuit format. 

3. Pilates workouts

Hydrow's Pilates workouts offer a dynamic and engaging experience designed to improve strength, flexibility, and core stability. You can expect a full-body workout that emphasizes controlled, precise movements to target muscles from head to toe, with a focus on the core, glutes, and lower back. 

Our Pilates workouts are accessible for all fitness levels, offering a great complement to rowing routines while promoting improved posture, balance, and muscle tone.

4. Yoga workouts

Increase your mobility and flexibility—and strengthen the connection between your mind and body—with our beginner, intermediate, and advanced yoga workouts. Our yoga workouts span three types, including: 

• Flow: Flow-based classes involve moving fluidly from one power posture to another while focusing on breath and balance. 

• Align: These are designed for those just getting into (or back into) yoga and those who want to further their journey of learning yoga basics and benefits. 

• Restore: Also known as yin yoga, this is a slower more gradual form of practice with longer holds in each pose for deep grounding and mindful, meditative relaxation.

5. Mobility and stretching workouts

Complement your rowing workouts with our library of mobility and stretching workouts. These exercises will help you prepare for (and recover from!) your workouts and improve your range of motion and flexibility to help you better navigate daily tasks. 

6. Circuit training workouts 

With Hydrow’s circuit training workouts, you’ll gain all the benefits of rowing with the added challenge of strength training exercises to build lean muscle, burn fat, and boost your metabolism. These workouts are designed to be fast-paced, fun, and energetic to keep you coming back for more. 

Our circuit training workouts primarily focus on strength training using a mix of dumbbells and bodyweight, with periods of rowing mixed in. You can expect to rotate through targeted exercises followed by short periods of rest.

Where are Hydrow workouts filmed?

Rowing with Hydrow brings the world's waterways directly to your home, offering a unique experience with our expanding collection of destinations. You can expect a diverse selection of workouts across the U.S.—such as Alaska, Boston, Chicago, Colorado, and Miami—along with international destinations such as Ireland, the Czech Republic, New Zealand, Japan, and Switzerland (and many, many more!). 

For a full list of our current locations, please visit our blog: Hydrow Destinations: Discover Our Stunning Workouts From Around the World.

Who leads Hydrow’s workouts?

Our diverse team of Hydrow Athletes are not only elite rowers and celebrated champions—they’re inspirational people ready to coach you to new heights, whatever your starting point. 

Who leads Hydrow’s rowing workouts?

• Aisyah Rafaee: Aisyah is a trailblazer—as Singapore’s first Olympian in rowing, she’s got serious drive. As an athletic counselor, she approaches fitness with compassion so you can reach your own goals too. The result? Dynamic workouts that make you feel great, inside and out.

• Aquil Abdullah: Don't let Aquil’s constant, beaming smile fool you—as an Olympian and four-time U.S. National Team member, Aquil is a fierce competitor. An expert in motivating his crew, Aquil will have you giving your all, and thanking him for it.

• Buffy Williams: As a three-time Olympian, kinesiologist, and mom, Buffy knows how to balance priorities to make time for a healthy lifestyle. Her competitive spirit, combined with her practical approach to fitness, are what fuel her passion for efficient high-energy workouts. From her infectious laugh to her relatable personality, Buffy will help you unlock your potential and have fun on and off the water!

• Dani Hansen: Dani’s consistent enthusiasm and passion on the water is almost as impressive as her multiple medals in the World Championships and Paralympics. If you're looking for feel-good, high-energy workouts, and in-depth technical detail, you can always count on Dani.

• James Dietz: James is a competitor at heart, but not the kind that takes himself too seriously—which we find to be a winning combination. From his contagious laugh to his entertaining stories, James makes you forget just how hard you're working.

• Mac Evans: Meet Mac—energetic motivator, Irish step dancer, and former D1 collegiate rower. A lifelong, dedicated athlete, Mac picked up rowing in college and hasn’t looked back. Mac finds motivation in the team aspect of rowing, and she thinks you will, too.

• Mike Dostal: An England native, Mike grew up rowing as a kid. Mike has no shortage of rowing accomplishments, from winning the British National Championship, to racing for Great Britain, to placing in the U.S. National Championship.

• Sera Moon Busse: Drawn to physical challenges, Sera walked onto her college crew team as a sophomore. Sera is as tough as they come, but also knows what it feels like to want to quit. While Sera has suffered a number of setbacks due to injuries, she has found the will to get back in the boat.

Who leads Hydrow’s On the Mat workouts?

• Christie Wang: A nationally certified Pilates instructor with experience working with pro athletes, Christie takes a relatable and practical approach to exercise, providing fitness benefits for all levels. 

• Owen Henn: Following a university rowing career, Owen first stumbled into a yoga studio thinking he’d never enjoy it and emerged with a new, healthy obsession and profession (in addition to his work as a hospital dietitian for children with diabetes).

• Manteo Mitchell: Manteo is the unstoppable Olympian who continued to compete in the 4x400-meter relay after breaking his left fibula at the 200-meter and still brought home the silver medal. He brings his hyper-competitive energy to every workout, and his charm, confidence, and larger-than-life sense of humor make every session incredibly motivating. He will teach you to hone in on attainable goals to realize your maximum potential, and he will share his love of family and music along the way.

• Peter Donohoe: Peter is our head strength and movement director. As an Olympian, conditioning coach, and corrective exercise specialist, Peter’s methodology continues to influence the movement of athletes from many sports. Join Peter for On the Mat workouts and benefit from increased mobility and enhanced performance.

• Rina Thomas: As a mom, Marine Veteran, and Athlete, Rina knows what it takes to rise to a challenge. Through circuit training, Rina will empower you to fall in love with your fitness journey, and help you build confidence to challenge yourself in new and exciting ways. A cheerleader at heart, she’ll inspire you to do your best and accomplish more than you think is possible.

What types of workout collections does Hydrow feature?

Hydrow offers an incredible variety of workout collections designed to inspire, challenge, and energize rowers of all levels. Explore curated workouts from stunning destinations, dive into themed series like Aquil’s Ultimate Rage Rows or The Mac + Dani Row Show, or target specific fitness goals with our Build Your Strength, Sprint Season, or Drop Your Split workout collections.

Those new to rowing will also enjoy our beginner-friendly workout collections, including our Learn To Row Intro Program and our Beginner Training Camp program, which is specially designed for getting up to speed with rowing, helping you get comfortable with your form and the dynamics of the rowing stroke and familiar with rowing terminology. 

Ready to row? 

Now that you’ve discovered the incredible variety of workout options Hydrow offers—ranging from high-energy rowing sessions to soothing yoga and Pilates—why stop there? 

Explore our different models, learn about additional membership perks, and discover why thousands of users are loving their Hydrow journey. 

Take the next step in your fitness journey and see how Hydrow can transform the way you work out!