Connected Rowing Machines: What iFIT and Ergatta Bring to Your NordicTrack Rower

A rowing machine covers a lot of ground in a single session. Each stroke recruits nine major muscle groups and more than 80% of the body's muscle mass, which is part of why rowing works as a standalone cardio and strength workout rather than just one piece of a larger routine. [1] The machine is also impact-free and non-weight-bearing, so you can train at high intensity without loading your joints. [2]

If you own a NordicTrack rower or are shopping for one, the platform experience matters as much as the hardware itself. This article covers what iFIT brings to NordicTrack rowers, how Ergatta's game-based content fits into that platform, and what the four phases of the rowing stroke look like if you're still getting comfortable with form.

Why Rowing Works as a Home Workout

The rowing stroke runs through four phases: catch, drive, finish, and recovery. During the catch, arms stay extended, the upper body leans slightly forward from the hips, and shins stay vertical. The drive pushes through the heels while the upper body moves upright, then arms pull back. The finish extends that pull, and the recovery returns the body to the catch position in a controlled sequence. [2] When all four phases connect cleanly, the stroke works the quadriceps, hamstrings, glutes, shoulders, upper back, arms, and core together. [2]

Getting this sequence right before adding intensity pays off. A guided platform that walks you through technique from the start will save a lot of awkward rowing early on.

Adults need at least 150 to 300 minutes of moderate-intensity aerobic activity per week for substantial health benefits. [3] Rowing qualifies as moderate to vigorous aerobic exercise and, because it recruits multiple muscle groups simultaneously, also builds muscular endurance in the same session. [2]

What iFIT Brings to a NordicTrack Rower

iFIT is the training platform built into every NordicTrack rower. The hardware and software are built around each other: the NordicTrack RW900 and NordicTrack RW700 both stream iFIT workouts directly on their touchscreens, and NordicTrack's SmartAdjust technology automatically changes the machine's resistance level in real time to match what the trainer is doing on screen. You do not adjust manually during a class. The machine handles it.

An iFIT Pro membership, required for full access on a touchscreen NordicTrack machine, runs $39/month. The library goes well beyond rowing: yoga, HIIT, strength, Pilates, cardio, and global scenic routes are all included. Workouts sync with Strava, Garmin, and Apple Health.

For NordicTrack rower owners looking for a structured series to start with, the Scandinavian Foundations of Rowing Series with iFIT Trainer Alice Mayne builds foundational stroke mechanics through scenic Norwegian locations. It released June 1, 2026 and is a good entry point before moving into higher-intensity programming. Open it directly in the iFIT app: Scandinavian Foundations of Rowing Series.

What Ergatta Adds to the iFIT Platform

Ergatta is iFIT's game-based content partner, with a licensing agreement running through mid-2028. Its content lives inside the iFIT platform, which means NordicTrack rower owners with an iFIT Pro membership and a compatible machine (10-inch touchscreen or larger, mostly built after 2021, with the latest iFIT OS installed) already have access to it.

There are two Ergatta experiences available on NordicTrack rowers right now.

Races, Powered by Ergatta

Races is a multiplayer virtual racing experience. You compete against other iFIT members, iFIT trainers, pacer bots, or your own past times across courses that range from short sprints to multi-stage endurance efforts. New races are added monthly. Because iFIT also publishes a running list of current races, you can always see what is available: Races, Powered by Ergatta.

To install, tap the Apps button in the bottom system bar on your machine, then tap Manage Apps and install Ergatta from there.

Meteor

Meteor is a single-player arcade-style game built specifically for iFIT-enabled rowers. You fly through space collecting tokens and dodging obstacles while hitting personalized targets. Your rowing speed controls your vertical movement, so rowing harder takes you higher. It is structured interval training built into a game format, and the difficulty scales to your performance.

Both experiences require an active iFIT Pro membership.

Two Ways to Train on the Same Machine

The combination of iFIT and Ergatta means NordicTrack rower owners have two distinct training modes available under one membership: trainer-led classes with global destinations and structured progression, and game-based competition for sessions when you want to chase a time or race someone rather than follow a coach.

SmartAdjust works across both modes, automatically adjusting resistance to match the workout's demands. The same $39/month iFIT Pro membership covers both.

Explore More

• What an iFIT Coach Can Do That a Traditional Personal Trainer Session Often Can't

• Inside the iFIT Spring Cup Online Fitness Competition

• Frequently Asked Questions: RW900 Rower

• How to Use a Rowing Machine Correctly: A Step-by-Step Guide

• The Top 16 Muscles Rowing Machines Work Plus Expert Tips

References

1. ACE Certified Magazine. Branch Out With Cardio Equipment

2. American Council on Exercise. Reap the Benefits of Rowing With 3 Fast and Efficient Workouts

3. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition

Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner's manual of your fitness equipment.