INTENSE 30 Minute Interval Rowing Workout

[@jasonebruce]

I truly enjoyed this one. As a heart attack survivor, my intention is to stay healthy and live longer for my young kids. Appreciate the guidance and motivation, Shane.

[@AmyTeapot]

I bought a rowing machine at the start of lockdown in the UK and struggled to find the motivation to use it much. Then, two months ago, I found your channel and I have been following your 30 minute workouts since. I've lost 1st 5lbs so far (19lbs)! Thank you for the motivation and advice! Looking forward to giving this one a go!

[@ipp9691]

Amy Tunnell I recomend you to do 2 hours in the morning and 2 in the afternoon, I lost 1kg per day doing that

[@cynthiatrainum3949]

I am sort of new to rowing and LOVE these workouts!!! My daughter is on the row team at her college and we bought her a Concept 2 ERG machine for Christmas last year. I loved it so much I bought myself one! THANK YOU for posting these!

[@andyphipps3313]

I've now been doing this work out for every day for 2 months now , have lost a stone in weight reduced belly by 4 inches and lowered my blood pressure , feel soooo much better for it ,even know the commentary word for word now

[@peterallen4516]

Hi, I am 66 and new to rowing. I have followed your beginner follow alongs, this one is my favorite. Brilliant workout

[@chilievans35]

Best rowing workout I've tried so far. Thanks man.

[@gabrieladavila779]

I was doing WOD on the C2, and I came back because I couldn't connect the PM5 to the app, OMG I forgot how much I enjoyed your videos and your couching you're one of my vitamin persons, thank you, thank you so much.

[@davezieske6591]

Thank you for this workout. I am 65 years old and 13 years out fry’s heart transplant, started following you December 2020. In the beginning it was a struggle but for the last month it’s been very rewarding. Thank you for your help DAVE ZIESKE Billings Montana

[@davezieske6591]

From

[@johancarstens1053]

Yes!!!!! Best workout ever, trying to do this everyday! Lekker thanks Shane

[@squealer42]

This workout was awesome! 1) I did a light workout earlier today 2) Over-ate at dinner and decided to recover watching this latest DH video. 3) Thank goodness just watching. After only the first cycle, you caught me at 12:52 -> I was mentally picturing myself still gasping, with sloppy form in the recovery interval. . 4) Just finished the full half hour. Now to psyche myself up for the real thing my next intense session!

[@Cjdrummer81]

This one helped me focus a lot on my form especially on the second interval. Love the motivational monologues sprinkled in there as well! Haha. Killer workout

[@BcinNH]

In my early 50’s and running is just too high impact now. If I hadn’t found your videos I doubt I would’ve stuck with rowing. I look forward to cardio days now. Keep up the great work!

[@SirenaSpades]

That was amazing !! More like this ! Yes!

[@mihalyczegledi4529]

This is the best! You should create more video like this, but please cut warm-up and cool-down into it. I personally appreciate a 40 minutes long ladder type WOD as well. Thank you again!

[@mariang123pilates]

Thank you Shane! We worked up a sweat. My friend and I followed your workout over Zoom this morning. Thanks from Marian and Christine.

[@glennkeppel9836]

Thanks for the set up 'shadow board' with the button selection. Extremely useful

[@8484rhs]

Man. Thanks for pushing through!!!!

[@mikeylikey6969]

Favorite intense workout by far. Thanks for the coaching and guidance 🤙🏼🤙🏼

[@DarkHorseRowing]

Glad you liked it!

[@alexch9007]

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzbin.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

[@saulmelman]

Shane - Your row along work outs are great ! Esp the intermediate -/- 30 minute duration. The production quality and instruction are much appreciated. Thank you. (Wish there were more of you/your videos in The Crew).

[@frankierocks9574]

Can't wait to try this one tomorrow. Thanks Shane

[@dreamsincolor10]

SOOOO awesome! And so many tidbits of wisdom in there. :)

[@valerieferrario44]

E X C E L L E N T!!!! MY FAVORITE SO FAR. THANK YOU!

[@tlbenskin3024]

Excellent work out! Thank you!

[@jodiehorgan6938]

Best workout ever!!

[@nordaki]

Thank you so much for posting these workouts, they really motivate me to keep on rowing! Bought a waterrower and a pulse belt in april. Really enjoyed this one! Keep up the good work man, greetings from Norway :)

[@preethi82]

Dope AF. Thanks for the video

[@neilcollins5930]

Just done that for the 1st time Shane . Kept up and enjoyed .

[@mchertudi]

So great! Loved this one. Thank you, Shane!

[@sardnamcelroy7550]

G’Day from Australia Shane, love all your work outs! Thank you so much for all the free videos.

[@johnbuckley4542]

Another super workout Shane, loving these, keep them coming. I'm spent but loved it 👌👍🏼👍🏼.

[@tammy7147]

That was fire!! 🔥

[@vvrzos]

This advanced training is quite a special one. Definitely goes to my weekly routine. Takes me to my HR peaks.

[@vvrzos]

ups I did it again...and enjoyed it again. I like the construction of levels and intervals here. The guidance and motivation from Shane is super high on this one.

[@toddedward2710]

Great job Shane! I love rowing together, very helpful. Great 30 min session!!! Thank you.

[@TaylorTeets]

Awesome Workout!! Really loved everything about this one. I was sweating from my eyeballs and by the third round my legs had no choice but to push hard. Thank you!

[@lord_igorious1426]

Will try that one maybe in a month or two. Just started 2 weeks ago.

[@kingafekete7636]

This was harder than the sprints 😅

[@jacquie1207]

I love this workout. Thank you!

[@omegacr]

Amazing work out! Thanks

[@Donnaconrad1]

This was excellent and hard for me.

[@kwc7391]

This video is my FAVORITE workout out of all (at this time.....lol).

[@mattbootth9041]

That was great man, sweating up a storm!!

[@p3t3rmull3r]

Its hard to do, but its okee. I enjoy it...thanx for the work out

[@EBiz-tv9jq]

Admirable endurance. Rowing relatively fast even for 2 minutes is pretty damn hard. After training a bit, I started rowing for about 5, and I do super intense and then moderate, and then intense. You can go like really hardcore with rowing, and it quickly depleates your stamina. But it is very hmm.. hard on whole body? I think I now run better thanks to rowing. I usualy did some 5 minutes warmup running, and after I trained legs enough, this warmup felt too weak, like I didn't even had enhanced breathing after running 5 minutes at 10km/h. But rowing is so hard on whole body. I yet need to test if this enhanced breathing and heartpump from rowing will translate to even better running. If I can sprint for solid minute or ice-skate without fatigue, it is going to be a blast

[@keesbisschop3765]

This is a great workout. Thanks for posting.

[@louis1410]

That was tough but really enjoyed!

[@jgg0207]

Súper killer! I got 2112 meters my first 8 minutes, second 8 i was slower but last 8 I got 2123, I need to get better at the Lower stroke rates

[@clairem.9363]

My new favorite, thanks Shane! You’ve helped me lose 15 lbs. WooHoo

[@HikeHuntHaul]

Awesome workout! 👍🏻😃

[@pokrec]

Very nice workout! Just above the warm-up phase. Especially the last interval is slightly faster. Normally I make 3x8min / 2min intervals as strong as I reasonably can. This one was just fine to make over 7000 m. 8 minute row is basically the same as 2000 m row if someone wants to keep the distance at or above 2000 m in every interval. OK, I know, it is not the same as rowing the classic 2k at personal best time, but still, keeping the min 2k distance in each interval is a fun! Thank you for your workouts! They are a lot more fun with you than just with music and a PM. Now, after warmup and a slight rest, time to do ladder down! Edit: And a ladder down is made. Great feeling! The lower the stroke rate, the stronger every push has to be to maintain the power... I think, that I like workouts like these. Just appropriate to build the base, to deload and to have fun! I thought I will never like endurance sports. But since I started rowing - everything changed! I am in love with this sport! I hope, that I will be able to keep my health in a perfect form thanks to rowing!

[@OTFStudios]

Great workout

[@matthanger]

This was awesome, thanks man.

[@LiceoVillaFontana1]

Looks amazing!! trying it out tomorrow...

[@TheBistrogirl]

The last SR 30 gets my HR highest ever. Great workout. I assume we need to do same warm up and cool down , right?

[@lodevanelsen240]

Very enjoyable to watch - if put on mute.

[@annaandbrian2158]

Great talk through the workout!!!

[@jgg0207]

This workout was awesome!! I felt like my first 8 minutes was my best! Thanks Shane!

[@suzannerogers3215]

8/16/2023 Thanks Coach Shane!

[@nevilsvlog1237]

It was all "advantage"... 👍👍

[@floreguillaume3632]

Woushhhhhh, that was a workout! I had a little hard time staying at 30 in the end but loved this first time at a 30 mins workout. Merci!

[@B702K]

Now I know what tomorrow’s workout is!

[@wjtruax]

Great, horrible, awful workout, Shane! I don’t know if I want to thank you or hit you. I certainly workout harder with you than I would alone. Had trouble staying in synch with you on the 30 spm portion - pushing me to my limit. Looking forward (somewhat) to your next advanced workout.

[@eleiaandsteven]

I currently have a skierg and a Rogue Echo Bike in my home gym. I will be trying this workout on my skierg. Can we get the numbers we should strive for on the echo bike please?

[@jimbolduc8622]

Third week. Thanks for the ass kicking 😅

[@neilcollins5930]

Enjoyed. Please can you give me any tips for my forthcoming marathon row in aid of dementia UK . I’m putting in about 40k per week . Hour and 2 hour rows between 2:20/2:30 aiming for 3.20/3.30hrs . I’m 60 .

[@Peter-tn7cs]

Great videos...thank you! I bought my Concept2 two years ago and I love it! I would like some guidance on routines such as this one....how much effort should I employ? What is the split rate or watts I should aim for on a long row routine?

[@jodi-annedangerfield2896]

That 2nd min @ 30 was rough after a few days off over Christmas 😬 Feeling good though!!

[@bmp713]

What range is your heart rate for these rows? I am trying to strengthen my heart and thinking about buying a rower. Will a rower get my heart rate 140-160 for at least 30 minutes without stopping?

[@IsitriOm]

Great workout! I have a question: does lower stroke rate generally = more lactic acid buildup*? *for non-you people. I didn’t start erging till my mid-30s at an erg gym, so left to my own devices, my default/ open row rate might be like a 26. I was burrrrrnin in the middle section, so I had to cheat a little and shift the break, and tack the final 2 minutes of the middle onto the beginning of the last set (so I went for 10 straight instead). I’m sure I’ll work it out; I was just curious if that was A Thing. Thanks!

[@amandadowling2820]

Very new to rowing and exercising in general. What resistance should I start out on? Should I be changing it through this video? Thanks

[@briancampbell5243]

This was a burner. Had trouble finishing it. When you increase stroke rate by 2, how much should split time come down from that alone? Thanks

[@bobsvete3122]

Shane, thanks so much for your lessons. I'm new to rowing for a couple months now and I'm really enjoying it. On the advice of my doctor, he advised me to find a low impact aerobic pursuit to help with some cholesterol issues. Just got a new test, and it came down significantly. Question: I bought a good used Concept 2 rower with a PM3 monitor. I've checked repeatedly with Live Rowing to purchase the cable so I could connect to my ergdata app. They are out of stock and they don't reply to email inquiries about when they may be back in stock. Is there any other company that I could purchase it from? Or is there anyone in the Dark Horse community that I could purchase one from? Many thanks!

[@karlamembrila8050]

Hi everyone! I am a just starting with the rowing machine but I have a question, can this type of workout help with arm and upper body fat loss? like getting thinner back, shoulders and arms? Thank you in advance.

[@sunny83RN]

How do you like it so far?

[@yveslaingui457]

What flow rate would you recommend for this workout?

[@stevenwebster4340]

hi Great Videos as always just a question, do you keep the same split on all 3x8 minute intervals. if you do, so i can get a read on where i am at, are you doing 1.45 splits or lower?

[@RL-bu2ln]

Thats a killer! i dont know how you can talk during this workout

[@RusiRusev-o4x]

Cool workout! 380kcal

[@michaelmeis1439]

Workout is great. But, only the last Intervall is on ergdata app.

[@probitionate]

I have a general question for you. What do you feel the breakdown is of optimum energies applied, upper-body to lower-body? 50/50? 20/80? I'm asking because I've rowed the same way for 35 years, understand that my PB is limited by how I row, but am curious as to what a realistic 5,000m time would be were I to change the ratio, even if I just finessed it a little.

[@michelbellemare2106]

60 legs, 30 core, 10 arms: darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing

[@paultgreen]

I've just invested in a Concept2 and gone from my trusty Roger Black branded machine, and I'm struggling! First thing, the distances are off. Second thing, it's so much harder with the smoother machine to hit the lower stroke rates. I tried doing this one again, and i spent more time focussing on speed matching Shane than my work out. Finally, how long does it take to get used to the solid footing? The Roger Black machine they were hinged, so I'm guessing my legs were allowed to get lazy. Ouchie! New muscles I'd never found 🙈 Any tips and tricks, I'm all ears.

[@yinyangstudios]

Thanks Shane! 6199m

[@burakyesil1852]

Keeping the pace with high pulse at 16 spm.. modern times torture.. 2021-2008-2039

[@ALEXcosty88]

On which level the dumper should be set for this workout?

[@annjones2801]

Excellent! I wanted to stop 2 minutes short but I swear you would know 🙄🙄

[@federicofiallos]

Awesome workout! Just one doubt... what was the suggested DF? Saludos Dark Horses!

[@chriswalk1282]

Hey Shane, Where do set your damper?...just curious

[@Alyochka]

On a waterrower I feel really hard to reach 30 ST. Any clue ? Thanks

[@Macacos]

I love your workouts, but I find it very difficult to use my NordicTrack as it just doesn’t give the same kind of info. I’m always struggling to find a metric I can follow.

[@suzanndoherty2438]

❤

[@PMEDITS15]

Not a bad workout, but it is more suited for beginners.

[@L555HEP]

Why do these vids always appear as soon as I've poured a gin?

[@IsitriOm]

I put a big plate o curry in my belly. Oooph. Late night row tonight! Which I actually kinda like.

[@toddedward2710]

That’s very funny I can totally relate!

[@leemarshall354]

Maybe you should pour vodka, instead?

[@EBiz-tv9jq]

Press arrow to right. enjoy the skip-show :D

[@kevinfrancis6619]

What's was your damper set on, you never say bruv?

[@berkeratagun5099]

Omfg, he can still keep talking not only after 30sr but also he actually can keep talking during the training. Unbelievable...

[@johnle4390]

The 28sm and 30sm killed me, I didn't make it.

[@annmariemiller332]

💀💀💀💀👍👍👍👍

[@adrianacps9519]

Why do my wrists hurt after every workout. Somebody knows?

[@cometopoppa1]

Show the monitor

[@yinyangstudios]

6210m

[@kutaibaSadiq]

What is the expected heart rate for this exercise?

[@IsitriOm]

There’s a million things that would affect that: size, sex, age, fitness, health considerations...

[@kutaibaSadiq]

@@IsitriOm you are correct, but I was asking for an average, because when I do this type of exercise my rates goes up to 180 so I want to know is this normal or I'm pushing to hard?

[@nordaki]

@@kutaibaSadiq my max HR on this was 173/bpm, average 142/bpm