A 5-Minute WEIGHT LOSS Rowing Workout for Everyone

[@benjamin2602]

Shane, first of all, thank you for the great content on your channel. I love to row together with you (it's fun and the info on the screen is really nice to follow), time flies by that way instead of rowing alone. Can you maybe make some training videos which are longer, in the range of 40 - 50 minutes? My condtion is not great (but also not bad), but 20 minutes is just not enough to have a solid workout (in my case). Thanks in advance and keep up the great work!

[@KurtPapke]

This has been my go-to workout for the last 18 months. The 5 minute interval is a good balance - long enough that all my workout time doesn't get eaten up in rest periods, but short enough that I don't get bored or overly fatigued. I vary the pace a bit during the 5 minutes, typically with a faster pace the first and last minute.

[@grahamlocklin]

Thanks for the workout. 4 rounds. 2:04 split. Kept the 22 stroke rate. My WOD brain thought it was 1 minute rest so that made it a bit more interesting.

[@jgg0207]

This was killer, my 5th round was my worst, I was really happy with my 7th and 8th round totals, was able to increase down the stretch which has typically been a weakness of mine. Thanks for the killer session Shane!!

[@beenitagovan]

Thank you for the motivation I just started using the rowing machine and I You Tube searched and found your videos they are informative and inspiring.

[@GustavoRodriguez-fl8du]

Beginner here. Very good workout. Thank you

[@selfinflictedjoy]

Yes! Love the music with the workout... it's as smooth as that Movember ;)...BTW How's your Father? I recall you made a dedicated video to him...it was one of my first videos. Is he still Rowing? All the best Shane

[@DarkHorseRowing]

He's doing his best. Thank you for asking! He works a lot so for him his habit change that's most important is setting the time aside when he does have it.

[@MrRudischmidt]

Shane: we need a Catch Drive Release Recover T-shirt in the store!!!

[@quinngunter]

Let’s get it 💪

[@DarkHorseRowing]

Do it! How many rounds are you going to get?

[@MrDesertmike]

Beginner intermediate advanced and level 4 SHANE!!

[@DarkHorseRowing]

Hahaha, just helping y'all along Mike!

[@jgg0207]

Ohhh this is going to be spicy 🥵

[@hmksgz]

Hi coach Thanks for the information. I like it and start my rowing as very beginner in rowing sport. I am new to rowing . Just few time so far ..... concept 2 E I noticed that after rowing 5- 10 min on an interval base my mide section (lower mid abs) become steff . I do 15min worm up using light kettlebell and when finish rowing i do some light kettlebell moves. I noticed that when i do kettlebell moves after rowing the stiffness becomes less . However when i do only kb without rowing then there is no abs stiffness..... After one to two days recovery, the steffenes gets very much less but never disappeare in the next workout . Please advice Coach

[@monicalewis2076]

Difficult to keep stroke rate at 22 - any tips? Thanks as always for the workout!

[@Twichblade]

Hi, just come across your video. Its amazing. Thank you. Quick question I have been doing 100 rows a day 10 slow 10 hard is that amy good for a 40 year old completely unhealthy beginner? Thanks 😊

[@marilynmatevia4084]

Always know where your towel is.

[@DarkHorseRowing]

Haha, ALWAYS

[@Argyle380]

You sir, are one hoppy frood.

[@piotrlisiak7205]

Shane.. Dark Horse Rowing Team needs Your help.. Needs Your distance gain on Concept2 logbook 😉.. I 've noticed that US Marines Team is close in Team standings😄😄😄

[@hmksgz]

Pls give me an idea about joining fat losse program you have bering in mind that i need 2 days for recovery . I am 48 years old .

[@narelletaylor183]

Noice. 1.54-1.58 @26spm. Yay. After 1.5 hour leg workout. Fried but feeling goooood. Done thank u. 🏖

[@rosed6008]

Hi! Found your channel and started to follow you. I'm brand new to rowing. I purchased a Spirit xrw600. I feel kind of overwhelmed. There are several programs. Can you help me understand what 10/20 and 20/10 intervals are?? As a beginner how many minutes a day and times per week should I be using my rower?

[@TehrkotMedia]

Is there a difference between the Asensei Training Plan and the Crew Training Plan? Thanks.

[@231lghtwrkcastle]

Is this ok after a archillies tendon injury that happened four months ago

[@babyktchr7662]

You have the nicest teeth 🦷

[@DarkHorseRowing]

Ha, thank you.

[@skyantenna]

1 question, if I may: for the weight loss purposes, what would work better - to give your 100% each interval (where my heartrate goes to stratosphere after a few such intervals) OR to give your like 50-70% of efforts to survive 5-7 intervals during one training session? Thank you!

[@DarkHorseRowing]

Definitely the latter for the intended physiological benefit of THIS workout. Giving 100% each interval however absolutely has its place in weight loss, if we’re talking about something like 10x250m. Even then though you need to understand your ability to give, the objective as I’d state it is to know your body well enough so that you give a measured dose and by the last round you’re reached 100%. Does that make sense?

[@skyantenna]

Dark Horse Rowing absolutely! Thank you!

[@petdcat]

I hate to sound like an idiot but could you please explain what the B-D-D-B B-B-B-B etc sequence is. i enjoy your videos and have used them but as a beginner i am not sure how to use this information.

[@DarkHorseRowing]

Oh Bill good question. It’s instructions for the visually impaired to program their monitors...sorry I should have labeled that. We have some visually impaired followers who have taught me how to write the programming for them so they can use the workouts too.

[@numaneren1707]

please make a 1-hour follow-along training video

[@DarkHorseRowing]

This could be an hour if you did enough rounds

[@numaneren1707]

@@DarkHorseRowing I want you to suffer with me hahah Thanks for the reply and thanks for all those great videos

[@jgg0207]

​@@numaneren1707 you could do the first 60 minutes of his 100 meter challenge kzbin.info/www/bejne/oamtf3l9atynn9k Or you could do this hour long live work out from a year ago kzbin.info/www/bejne/jqmpp5WvZbmmjac

[@jupiter00]

Hi Shane! Just a little question: Do you stop rowing for 2mn between each intervals or you just lower your intensity but keep going?

[@kwc7391]

Just to an easy stroke for the 2 minutes.

[@peglawson9020]

When I row my heels stay down all the time (I'm pretty new). I see that your heels come up. Does that let you go further into the catch? Thanks!

[@bryngarrity5548]

If your ankles are flexible, you may be getting enough range for a full stroke. But most people’s ankles do come up a bit in order to get the butt close to the feet. Be careful that you aren’t bringing your butt to your feet by leaning back at the catch. Compression is key, which may mean picking your heels up.

[@kevancarr81]

What songs play in this video? Caught myself vibing and have no idea the song titles.

[@DarkHorseRowing]

I'll check and get back to you on that.

[@kevancarr81]

Dark Horse Rowing Thanks!

[@DarkHorseRowing]

“Get It Right Now” and “All in My Head” both by Hallman

[@kevancarr81]

Dark Horse Rowing You’re the man!

[@adamarguin6976]

Please put Your monitor visible on your vidéo

[@cfisher642]

what are you doing to ensure that you stay aerobic, and not go into Anaerobic

[@DarkHorseRowing]

It's not anaerobic we're trying to avoid because we must pass through anaerobic in order to achieve aerobic, the objective is to maintain an intensity low enough that we are able to continue through the number of rounds and reap the aerobic benefit instead of gassing ourselves too hard so that we can't maintain for the overall workout.

[@cfisher642]

@@DarkHorseRowing I thought you achieve anaerobic training at very high heart rates and aerobic training at lower heart rates, so not sure how you could pass thru anaerobic to achieve aerobic? I must be misunderstanding something

[@DarkHorseRowing]

c Fisher it’s a bit more complex than purely living in only one zone for a particular training effect. All energy systems are being used essentially all the time just with priority being placed on one over another. Perhaps my wording of “pass through” made it seem too linear. In reality what I’m getting at is that the lower the intensity of the systemic demand the more we will trend into aerobic work. Essentially the way to ensure we don’t go too hard is through our own evaluation of RPE and our own fitness levels.

[@chris0062]

When’s the next episode of you singling?

[@DarkHorseRowing]

Good question! I've had a lot of travel lately so haven't made it to the water but once a week and up until the time change it was pitch black every morning until we finished practice so there really wasn't anything I could record.