10 Minute Rowing Sprint Workout, THE PYRAMID

[@elecaire9094]

Another new favorite! Because you asked, ErgZone is a free app that allows you to program the PM5 in ways the PM5 doesn't allow you to program it natively.

[@forgingeagle]

Loving the Playlist. I'm still new to rowing, so finding these older videos has been helping a lot.

[@impidoo]

I got 2100m =) Thanks for this. In Melbourne we are back in stage 4 lock down, not allowed to go anywhere further than 5km. I am so grateful for my rower and this channel! I do wish that there were no adds in the middle of the workout though...

[@babyktchr7662]

Shane!! Happy New Year. I’ve been off the rower for 6 weeks and saw this video. Gym today and not only did I complete it, I did it twice back to back. Feels great to be back in the saddle. Thank you 💃🏽💃🏽💃🏽

[@Lonchi3]

Hey man, just got my concept2 today! I felt completely lost when I tried rowing for the first time, although i watched a lot of your videos before. Keep up the good work! Greetings from germany :)

[@jy4283]

David11297 what is ur 2000 time

[@Lonchi3]

S S 9:25min for the first time and today it was 8:12min! Im really proud :)

[@jy4283]

David11297 :) that’s so good! Mine is just short of 8 minutes I have been doing it for about two months but I recently started going harder to decrease my time. What workouts r u doing?

[@monicalewis2076]

Always pick up a learning trick from your videos - thanks Shane!

[@user-xo3cm5wm1i]

As always, great workout! I'm learning more about my Concept2 and Rowing technique...the arm pain at the elbow is gone because of these videos...did not like the commercial break....BUT THE TIME GOES BY SO FAST!!

[@LiceoVillaFontana1]

2350 m, not bad at 59 and after 2 weeks of rowing! Actually best for efficiency for me is relax and feel... thinking = higher 500 splits

[@clintlewis1719]

I'm excited now... been at this for 2 months and stayed stroke for stroke with you. I ended up with 2285 meters so that gives me some confidence

[@oudevoshui]

2285m. ? That includes the meters during rest period?

[@LiceoVillaFontana1]

2565 good to come back to this easy one.... need to improve my 16spm though...

[@dannyspivak6526]

Good workout, love the glowing sign in the background

[@DarkHorseRowing]

check out shaneshardwoodstore on IG, he made it for us and I'm in love with it.

[@stinkycats11n]

That was great quick workout. If you go intense it is a good HIIT workout.

[@texicon]

This a great Sprint Interval Training type workout. I suggest doing a series of SIT workouts. 20 second all out sprints with longer recovery (a minute or two) times 6-8 rounds That's a freaking killer.

[@flacidbeach101]

thanks for listing the music you played.I'm always looking for good tunes.

[@DarkHorseRowing]

You're very welcome!

[@mikkosalmi5325]

Great workout once again! Thank you for keeping me fit and motivated!

[@LiceoVillaFontana1]

Nice, simple and enjoyable workout

[@rossmazer6980]

Great workout thanks Shane! Messed up the programming so I’ll have to do it again! Lol 😀

[@melissastultz544]

So nice, I did it twice!

[@pappydee1601]

Hey, that was really good - 1872m for me, just need to work more on connection at the catch. Only 170cm!!!

[@Youtubeuser0817]

Great workout!

[@oojafink]

Nice one :) I only have a few short workouts saved; 8 x 20"/20"r, 8 x 1:00/1:00r for working on sprints so this will be a nice addition. My core distance is 10k but I only start to build up from 18/19spm at the final 1000m mark.

[@blairevaldez]

I started rowing yesterday with this workout. I'm 126 kg. I'll see how weight I'll lose in a month. Thanks for the workout

[@kyliesee4288]

It's really effective lost 6kg in one month during the pandemic last year doing 20 minutes everyday! Gained back all the weight so I'm doing it again😆

[@blairevaldez]

@@kyliesee4288 😀😀😀😀😀. I hope you return to the workout and lose it again. I'm devoted to these workouts and I can fill my body on fire when I wake up in the morning. I'm loving it

[@sondyghedia6451]

Hi, i really enjoy your work outs. I just did this one and followed your stroke rate but noticed that i was nowhere near as breathless as you. In fact i didnt break a sweat. My drag factor was 180. What am i doing wrong?

[@hotelkiloactual]

I'm going to have to give this one a rip next time I'm in the gym. Looks like a solid set! By the way, thank you for all these great videos! I started watching you right after I tried rowing for the first time after a friend told me "how" to row. From a disaster two years ago to something that others are now asking for tips and instruction. I tell and show them the basics, but then recommend watching your stuff! Cheers!

[@DarkHorseRowing]

Thank you and enjoy!

[@bthomas815]

Thanks for creating this video. Looking forward to giving it a go.

[@caleb8389]

So while I'm trying to hold specific stroke rates during each segment, what 500 meter pace should I be shooting for? Should it vary as I change the stroke rates or should I try to keep it fairly constant throughout?

[@timmontgomery4082]

2506. Improving. Thank you

[@TrueBlindGaming]

this looks fun Shane. by the way, where did you get the music you are using, and if not from the youtube library, how do you avoid copyright problems. all the music on youtube lib seems to be really short

[@CarlosMachucaArt]

Anyone recommend a timer app that allows you to customize pyramid sets?

[@MrPeterm14]

Great video, and I liked the bonus tip at the end. Just wondering how this workout will aid my sprints?

[@DarkHorseRowing]

Gotta reward those of you who are staying around. Should help quite a bit!

[@bartbug1]

Probably a stupid question, I've just purchased a Concept2 Rower, but I wake early. 5:20 am....If I do this workout on the my new rower, what sort of time limit should I be doing for a warm up (yep I know, until I can feel my body warm and a slight shortness of breath) is that what I'm going for with this work out? Cheers mate, from Australia

[@LiceoVillaFontana1]

2470m after doing the ‘launch your rowing’ course! Great fundamentals there...(the very first part)

[@DarkHorseRowing]

Boom!

[@julioleon8207]

I like this one. The only complain is getting ads in the middle of the training...

[@julioleon8207]

Good channel but it has adds in the middle of the training. Very annoying. Bye bye

[@leeclark8895]

Couldn’t figure out the programming of the monitor. Even with the instructions.

[@jerryladd2815]

2457m. Almost matched your stroke, been practicing a lot. Liked this one a ton. Perfect after my bodyweight sequence.

[@LiceoVillaFontana1]

2380 today, after rowing 7:30 2k! Getting addicted to this...

[@LiceoVillaFontana1]

2488m... amazing I did 2595 some months ago... jume 6th 2435m... hmm rowing 🚣‍♀️ little truly, and it shows..

[@jillchandler3818]

I worry about my knees. I have had surgery on my knee and worry about the lock position. I want to try rowing but have been afraid to do so.

[@vincentberthierdebortoli1583]

Hi Shane. I've been back to my ergo given the lock down situation in France and I cannot thank you enough for all the nice workouts! There is no room for boredom with your channel and even my girlfriend switched to rowing since ahah :) But 2.4k ish meters with this workout ??? You're a beast ! Does the Concept 2 takes the rest periods into account? I have a Waterrower hence my question...

[@DarkHorseRowing]

Great question! Yes the machine will track running meters overall if you continue to move during rest periods. So happy these are helping right now.

[@vincentberthierdebortoli1583]

@@DarkHorseRowing Thank you very much for the answer! I guess I could never compare my times then since the Waterrower does not track rest periods :/ But anyway, 2ks and 6ks are still the same regardless the machine :D Keep up the good work, you're an inspiration!

[@LiceoVillaFontana1]

Vincent Berthier De Bortoli my water rower does add the rest periods.... I have pure design...

[@michaelgoalie]

2405. Great workout, thank you!

[@michaelgoalie]

1354 - 1:54.4 for the total working sets

[@Denismanis1w3r]

Sorry but setting up the monitor very confusing, i have no letters to my monitor...

[@unohoncho7727]

Is this a beginners routine? 16/20 SPM seems slow unless you have the resistance set to 10? Maybe I've been going too fast and that's why I dont do much rowing as I'm always done in after just 10 mins

[@testedich125]

Just get more force into each stroke early one. It works as a warmup and cooldown as well. When I am rowing long pieces e.g. I got 20-22 spm usually. Form and posture combined with force are way better in long distance rows than just ramping up the spm. Especially because it can be hold way easier

[@unohoncho7727]

@@testedich125 - Yeah, I was going at 47 SPM and wondering why I was cooked after 10 mins lol, I'll try slower and watch my form

[@testedich125]

@@unohoncho7727 are you sure about 47? I couldn't hold that for 10 minutes even if I wanted..

[@unohoncho7727]

@@testedich125 - Yep, I'm light headed and can't talk for 5 mins afterwards with a purple face. Bit stupid really if I think about it, I'll deffo be going slower and longer niw

[@unohoncho7727]

@@testedich125 - forgot to say, that's on level one so probably not anywhere Olympic athlete level lol

[@craiglahoud2535]

Another great 10 min workout! To bad for the annoying music😞. Stick with your motivational rambling, much better to listen to. Thanks

[@robatkin7580]

I'm on a water rower, I havent the room for a concept 2. It is frustrating having an add slap bang in the middle of one of the work phases, but I assume that's because it is free and you have to pay KZbin for add free, or sign up to the guys Crew training programme which isn't worth it if you don't have a concept 2 rower. I think putting an add in the middle of the workout though defeats the object. Either put a free workout on youtube complete, or don't. Shame because the guy is an excellent teacher with an easy going style.

[@LiceoVillaFontana1]

Rob Atkin subscribe to you tube , it’s 15 dollars a month and he needs to get paid for the videos!

[@robatkin7580]

@@LiceoVillaFontana1 Fair comment, thanks!

[@andresgraham6541]

The ads double the timing of the fastest sprint session

[@sewingwithcope]

Love the workout. A bit confused why I get slightly off from you during it. It starts off with no difference, then one second, two seconds, etc each time we start again. Also, that commercial was so annoying in the middle of the workout.

[@LiceoVillaFontana1]

2592m , this has become too easy for me, even Garmin connect gives me 1.7 on their aerobic scale, not even maintaining... it was great when I started..

[@DarkHorseRowing]

Time to step it up then!

[@Benn635]

Change the 45s to 40 for all and you’ll be at 10 even mate

[@DarkHorseRowing]

Yaaaa, I was sitting in front of the camera and my brain wasn't working that fast :)

[@squealer42]

I was for bouncing off the first 28 peak straight back to 24's, but with a 40 second rest :-)

[@huesenpaul1394]

@@DarkHorseRowing How tall are you mate ?

[@fyjkf]

Too easy, got my on 5/10 on Sunny rower. Anyone else think so? I'm 41 female 180lbs not in shape.

[@coachnate5747]

16 stroke rate !!?? My relax stroke rate is 18

[@jdomes]

Damn ads coming on in the middle of the workout

[@richardpatronik7358]

You don’t know how to do a pyramid (or reverse pyramid) properly. How many points does a pyramid have? One. Only one. So when doing an inverse pyramid properly, you do not repeat the 20 second piece, you do it only once. Otherwise the pyramid has a flat top/bottom and is no longer a pyramid. Doing it correctly yields a 10 minute workout. You are welcome. Toughest pyramid of my life was a 10,000 meter long course swim starting at 100 meters and increasing by 100 each successive piece. One and only one 1,000 at the top. One minute rest between each piece. Swimmers are the masters of interval training, negative splitting, pyramids - all the stuff you do. Having said that, on a collegiate level, only rowers and wrestlers deal with more pain than swimmers.

[@edinborogh]

awesome work out.

[@supergurl24]

Great workout!