Intermediate Rowing Workout - 20 Minute HIIT Weight Loss Training

[@rtimmins7212]

R1 - 1034 / 2:25, R@ - 1077 / 2:19, R3 - 988 / 2:38. im going to add this one to my routine

[@zulhilminajmi8560]

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 !

[@jaclynstelmaszyk-lm1ji]

Round 1: 925m Round 2: 977m Round 3: 1017m Having retired from the elite level after not achieving my ultimate goal, I have found it difficult to find a lifestyle that keeps me consistent and healthy. Shane, I have found it in your workouts!! I have a 5-year old, so while I can't go for a run anymore so freely, I have been able to actually enjoy the ergometer... probably because let's be honest, 20-30 mins workout is way more efficient than 90+ mins of hurt haha. Thanks for all your content!!!

[@ayrib]

R1 725 R2 748 R3 789 Really enjoyed the workout and I am sure the distance will come through more training and hard work. Loving the classes Shane keep up the good work.

[@seanpearson1620]

Thanks Shane. Enjoyed that one! S/R 20: 1029m S/R 22: 1045m S/R 24: 1059m

[@Denismanis1w3r]

R1 1035/1:55 R2 1044/1:54 R3 1027/1:56 Thank you Shane, but you are right i bloody hated you during the workout. Thanks a lot.

[@brandonr.3098]

Round 1 20 s/m: 989m Round 2 22 s/m: 1017m Round 3 24 s/m: 1039m Excellent workout, thank you! 💪🏻

[@suzannesalemi6929]

804, 839, 858

[@pauldesmond7415]

R1: 855m / 2:20.3 R2: 871m / 2:17.7 R3: 900m / 2:13.3 Haven’t been on machine in a while. Tough one to get back to it with!

[@jenj3764]

I love all of Shane's workouts. I have a water rower and since I can't set the stroke rate I follow along with him and since my machine monitor doesn't work very well I use my Garmin watch also to track my stroke rate. I have mistakenly tried a few other rowing workouts on the web and none of them are as good as these from Dark Horse. This one is particularly fun because he keeps you guessing and the intervals change so you don't get bored of the same thing.

[@cjsjourney1825]

I too have a water rower that I love but find I have the same problem as you. We just do the best we can with what we have. I am a 62 year old lady, just love Dark Horse workouts! Keeping me young😁

[@johnnamy4140]

I’m a new rower but love the workouts

[@suzywest5372]

I never get out of breath like Shane. I don’t have a Concept 2 and maybe that’s why. Thank you for all the great workouts! I’ve learned so much!

[@Donnaconrad1]

I bought this machine because of YOU! Thank you for allowing me to get back in the game. After a foot problem I can't run but I can do this!!!!! Loving it

[@LarrySaid]

Great workout. I love the charisma and energy 20/1062 22/1067 24/1073 Looking forward to doing this again and beating my scores

[@JTWalsh12389]

Round 1: 1050 Round 2: 1118 Round 3: 1131 Nailed the stroke rates each round Started rowing in CrossFit and these workouts have helped me find weaknesses and improve WODs

[@peterallen4516]

I dont have a concept 2. My monitor said 500m 522m 578. Shane always row twice as far as me. I suppose it does not matter what the monitor says as long as you go further each time. A 67 year old, really enjoying Shane's workouts

[@touchstar68]

I think there must be big variations in rowers, I row damn hard and never get close to the numbers Concept 2 rowers achieve.

[@jennajoybrown]

This was the first workout of yours I almost dropped out early on. It was brutal for me. But, I stuck it out and I’m so glad I did! 1st round meters: barely over 800 2nd round: 2:23:3 split 3rd round: 2:22:3 split I listened to your advice to try to shave time off of the split and it helped motivate me. Thanks for a great workout!

[@jennajoybrown]

Second attempt, 2 weeks later, and I almost forgot I had done this one and how much it kicked my butt last time! 20m- 803 meters 22m- 833 meters, 2:24 split 24m- 874 meters, 2:17 split It’s progress. I’ll take it. 🙂

[@lamqduong]

Rd 1: 732m 2:43 Rd 2: 708m 2:49 Rd 3: 744m 2:41 First HIIT workout and being an owner of concept2 rower for just 2 months, wanted to see how I would do at this workout. Tough for sure but motivated to do better. Thanks Shane & DHR!

[@MadMaxJuggernaut]

What rower do you have? Mine is showing rd1: 590m at that speed, idk what I'm doing wrong but I'm also a beginner. I reset my rower stats and now I'm at 0.29m for rd2

[@thevolplay]

Thanks!

[@samporter5934]

Can you make a video on how to engage your lats, I feel like I’m not activating them

[@sarahc1022]

R1: 765m / 2.36 R2: 782m / 2.33 R3: 787m / 2.32 Would definitely do this again to see how I improve. 💪🏻

[@dh2974]

Round 1- 882 Round 2- 901 Round 3- 916 Great workout!

[@felipe47]

I think I`ve done this exercise at least 20 times and still enjoy it like the first time, cheers from Chile Shane!

[@brucetrobridge2989]

Just discovered your channel yesterday and love it! It’s a game changer for motivating me to row. I haven’t had someone to follow since I was in an 8 in college Distances were 1002, 1038 and 1067. Felt great!

[@jeannieroper6483]

Great workout as usual. Made 835, 850 & 870. Was really happy to see my pace for 20 spm at 2:23.7. I've been steadily improving pace at slower stroke rates. I really struggled when I first started rowing at the low SPMs but the Dark Horse row along workouts have been awesome for helping me to make that connection. I recommend them all the time to other indoor rowers. Thanks.

[@georgekulp8424]

Thanks! Getting better at this Shane. Love your attitude, banter and sense of humor.

[@DarkHorseRowing]

Thank you George! Glad you're connecting with my coaching style.

[@TheBistrogirl]

800,825,843... did my best!

[@kirillsolodchenko9134]

Round 1: 1065m Round 2: 1068m Round 3: 1044m Haven’t rowed since my school days. Thanks for bringing back nauseating nostalgia

[@dancyn87]

727 first row. 759 the second. 790 the third. Did my best. 🥵

[@mikeburwell686]

So glad I found this channel!! Getting much more out of my body/concept 2

[@mattsiel249]

Oh dat was a good one! You’re killing me on splits Shane but great workout 💪🏼 🚣🏽! Set 1: 877 Set 2: 903 Set 2: 908

[@christinaroberts8816]

928 2:09.3 20m, 946 2:06.8 22m, 952 2:06.0 24m. I'm exhausted, great workout

[@kellymartin6689]

Your workouts give me life 👍 20: 768 22: 821 24: 847 Gotta keep pushing 🚣‍♀️ Thanks for the motivation

[@edwardhayes6113]

Been rowing off and on For over forty years (indoor) started tunsuni after ten years the back support frame broke start spin and use rowers at gyms before or after spinning. The shutdown, I bought the cheap sunny and rowed with various posts and races. Discovered your channel and followed along with your rides for about 9months thisApril beginning my 87!th year up graded to a Inexpensive MaxKare . Today was my maiden. Voyage it is fantastic trip your videos and my new rower make a good workout

[@peterl7508]

Epic workout thank you! R1 - 934 R2 - 974 R3 - 1022

[@meganbrillault4692]

First time I focused on cadence. Thanks for the workout! 920 / 2:10 961/2:04 990/2:01

[@ElonaCervantes]

Still new to rowing, this is my favorite workout so far. I have a very basic machine so I just focus on matching stroke rate and putting in the effort.

[@alexitanguay]

Video idea : fixing rounded shoulders posture (nerd neck/shoulders) using rowing

[@pokrec]

A very nice way to complete over 5000 m (with warm-up and cooldown). My distances were: 1052, 1079, 1114. I am doing the Mud Season Madness challenge, so I row at least 10000 m daily for almost a month - without a rest day (actually I want to make 31 consecutive days... Crazy, but I will endure it). So, my performance is not so great at intervals, because of my regeneration between workouts is not so complete, I suppose. But this one was a definitely nice one. Thank you, Shane! One 5000 m more and I complete today's 10k! Of course, this will be definitely aerobic one 5k... I cannot overtrain, still three days until a recovery break two or three days from rowing.

[@kng128]

Wow - 10km daily for a month.

[@jameshackney1486]

Tasty stuff! Got the HR up! 1. 1031 2. 1050 3. 1101

[@MarcDejunior]

Thanks, I tried the beginner workout, felt I needed a bit more so it was my warmup for this one! Detail shows 1017, 1019, 1040. Tried my best not to rush cadence. I’ll likely do this again.

[@andrewferguson7673]

Thanks Shane. NGL wanted to stop after 22spm piece but didn’t and finished with 1003/1007/1013. My drag factor was 128. I just thought about your post the other day and knew that I wasn’t going to fail my goal or you, because you expect me to dig deeper and push through. Thanks again for that. This was my third row coming back from hip injury from skiing. Felt great and reminded me that I can push again. Take care my friend.

[@belindawallace4076]

I'm new to rowing. I don't understand anything about the monitor.😬 I just follow you during my workouts. And I'm never out of breath. I was hoping to drop a few pounds or maybe 20...but no luck. I do enjoy rowing and look forward to working out in the evenings. So any suggestions that could help me, please feel free to let me know.

[@shaynetuheke6277]

Hey Shane. Loved this workout. 1st time on the rower for over a year and my sore butt confirms that lol 😂 Did 850m, 910m, 950m and excited to be getting 1000m + in my future workouts. 910m hurt and 950m killed. Thanks for the motivation and leadership Shane. RESPECT!!

[@behnkesk]

801, 831, 876. Distances are pretty low but happy i got each interval under 2:30 finishing with 2:16.9 on the last interval.

[@andrewferguson9785]

Whew. That was good, Shane. Thank you. 995, 1026, 1042. Good burn and I needed that. You are the best.@photofergi on Instagram for the other shout out.

[@mattclark9152]

Oh my word! That was a killer! Yesterday I PB’d my 2k today I feel like a beginner, went out too hard on set one 1014 rest didn’t help! Second set 954 Third set blowing ! 883 Back to the drawing board! Great workout Shane

[@derektaylor7613]

Glad I'm not only one that had drop-off each set. After 1st minute on 3rd set I was absolutely done. Took frantic effort in last minute to get 1014m

[@markwilson5748]

You were correct, Shane, hated you while doing it. Love you now it's over 1004, 1013, 1025. Another stormer of a workout. Great inspiration. Thanks!!

[@Deswilkie]

Hello from Edinburgh, Scotland. Added a 4th interval at 24spm. Could REALLY feel it. Love the warm up, workout, cool down format. 👍 Also joined the crew.

[@jaynestone8897]

Thanks so much Shane! Love your workouts! I was working hard in a tour garden and another worker asked me if I lifted weights. I smiled and thanked her. I know that your workouts have helped me!

[@bradkendrick3488]

Oh man ! That is a good one. Liked you in the beginning. Hated you in the middle. Liked you again at the end. Thanks for leading us to get our best life.

[@DarkHorseRowing]

I'll take it! Glad you enjoyed it.

[@WestOahuBrewers]

Thanks for the workout. Didn't do my best mentally there, but I had to make a decision in the first round. I was averaging just at 2:00/500 but realized I was going to burn out too quick. 966/990/990. Should've improved by 1 meter in the last set, that was purely a mental weakness.

[@WestOahuBrewers]

980/1004/1007 df 125

[@tannermorgan4067]

1049/1068/1093 thank you Shane for the great workout tutorials you have on the dark horse channel. Just recently recovered from covid and I plan on going full force into incorporating rowing back into my training regimen. Keep up the great work!

[@jarndtnyc]

20: 1048 22: 1041 24: 1070 Saving this one to my workout playlist. 🤘👍

[@adrianv3916]

Bro, I love your videos. Thanks for everything you do. This workout killed me, lol.

[@jennifersiuty786]

Good workout! I added one more interval at 26 for ‘fun’. I’m not as fast as you Shane, but I enjoyed earning more meters each interval. Thank you!

[@bfdcombat]

Wow! What a great workout! Definitely one that makes or breaks you! You kept me going when I wanted to quit in the last 4 minutes. 1053m 1068m and 1081m with a drag factor of 121. Thanks for the inspiration and please keep them coming. Will try this again in two weeks!

[@colourlove1981]

Found this the other day, tried it yesterday. 20spm = 1,010m 22spm = 1,015m 24spm = 1,031m Actually found keeping 24spm the most difficult (kept dropping cadence), so need to work on that. Also not used to pushing through pain so will keeping training and use this as a baseline to test if I get better at pushing myself out of my comfort zone!

[@BcinNH]

I’ve rowed before so I started out on advanced. Feeling a bit tired today so I tried an “easier” intermediate. This one kicked my butt lol.

[@whitewolf8257]

Loved this. Newbie so lots to learn. Kept with the pace today, not do much the power, in the 2.13s to begin with but tapered off to 2.3s. Happy with that. 56yo 😂

[@jgeary8473]

67 yr old man - 780, 820, (drag of 155). increased my drag factor to 180 on the third round. Killer W/O

[@damiendegrasse]

Why such a high DF?

[@adieu156]

First time, didn't understand the technique yet but I keep on watching. 609 / 3.17 726 / 2.45 782 / 2.33

[@LeonardoQuartieri]

Oh my legs! 942m/20 - 994m/22 - 998m/24 didnt make it to 1K but at least is a ramp up. Thanks Shane! It hurts, but its worth it.

[@DarkHorseRowing]

Yes! Nice work. So close to that 1k!

[@pedroffpereira64]

Nice. Your workouts as been an inspiration to me in this times of confinement

[@reidmcmorris50]

1:975 2:1018 3:1045 Great workout, thank you

[@brendawilliams5946]

What determines how many meters you go.? I hear you talk about Pace. Is that determined by how hard you push your legs.? Should my damper setting be higher? It’s at 5. First interval - 694. Second - 709. Third - 749. But nowhere near what Shane got.

[@stephenscully8461]

Love it. Just started this month. R1 800 R2 840 R300. Thanks for sharing

[@jasonebruce]

Added to “Watch list.” I up’d the intensity level too per round. Thought it’s a good way to intensify the workout a bit. I’m going back to this one for sure again.

[@gdodici]

54 yo on Concept2 Model B. Great workout, thanks Shane! 1117 @ 21s/m(oops too excited), 1126 @ 22 s/m & 1150 @ 24 s/m

[@bongolethufumbatha6333]

Yap, these are very helpful, thank you Sir

[@helainaboulieris7562]

My C2 arrived four days ago! Beginner workouts were too easy so I did this today. Wow 719/733/744. I’ll keep at it.

[@Sean-hi6io]

Great work out! You keep me motivated and throughout thank you.

[@DarkHorseRowing]

You are so welcome!

[@franciscavergara4558]

Very new here. I got a rowing machine last October for my birthday. Didn’t have the motivation to do it longer than 5 minutes. Came to your channel 2 weeks ago. Best thing could have happened to me. So thankful but I don’t have your machine. I have circuit fitness . I don’t know how to use the screen . I only see the spm but I’m always like am I doing the weight weight ? Maybe too light ? Help lol

[@bryanheath7278]

1002, 1007, 1009 Staying withing stroke rate and focusing on form. Great workout!!!

[@bjaurelio]

I overdid my first set a bit (thinking I was still in shape) and got distracted shortly after the start of the second until the half way point. Splits were 943, 927, and 941.

[@katemorgan7112]

811, 846, 874 - didn’t make 1k each time, but for being 5 foot tall I’ll take it! Thanks for the great workout!!

[@enkrypt3d]

Just got my concept 2 and been following your workouts for a week now. Also got a garmin 7x sapphire solar to keep me motivated! Let's go!

[@CrissyMac]

Great workout. I really enjoy your videos.

[@samanthabizon2001]

Thanks Shane, great way to start off the week! Approximately: 830/850/900. My resistance is set at a 4/5...where do you recommend we be?

[@SrinivasanRanganathan]

Lived and loved this workout, thank you Shane!

[@JeanMcMahon-Irish]

That was great! Thanks Shane.

[@farmernick3773]

997,1008,1008, nearly killed me. Been rowing 3 months since got the C2 at xmas. Love the Dark Horse workouts, a great "winddown" after a days work...

[@robertanderson9998]

992.1022.1041. First Dark Horse workout. Thanks Shane.

[@derektaylor7613]

1061, 1039, 1012 (with hayever!) really hard workout, effectively 4 minute sprints. Each round was harder than the last and was real struggle to keep above 1k

[@mickwatkins1604]

Needed a short sharp blast after a heavy oly lifting session yesterday and this hit the spot. 1008, 1039, 1053. Last minute of rds 2 and 3 got a tad spicy 😅

[@tombibbins8912]

Kind of an old guy, 77, pretty good shape have kept up with you, but don’t feel exhausted as you are. I have only stamina machine so maybe my resistance isn’t what you have. Ready for more challenges. Ever hear of Charlie Butts, Washington-Lee HS. Thames Cup 1963 and 64?

[@Shanewayne77]

1032/1047/1029. I gave it my all on the last one. Gave me a reason to try this one again in a few weeks… Thanks Shane!

[@sandywood8437]

First time with this workout hard but great thankyou.

[@aidanmoore501]

Now that was a fun workout. Thanks for making it. This one is going be done again to try and beat my splits.

[@uzuetad]

love and loathe every time!!

[@JA-ns1jm]

Awesome workout, thanks Shane! 1031, 1056, 1081, nothing left in the tank...

[@ellastoddard9765]

Hi Shane, Great workout. I'm a police officer from Halifax, Nova Scotia. I'm having trouble setting my stroke rate. When you say 20 s/m, i'm doing 28 s/m. How do I lower it?

[@saulger6409]

The drive:recovery ratio should be close to 1:2 (longer to slide back than for the drive). Perhaps you are on a very low damper setting (drag factor) ? When the DF is very low, you have to push harder to get the same result.

[@LiceoVillaFontana1]

Do all the beginners workouts, then you’ll understand how to row hard, very hard, at very low spm...I did training tall too, then you learn to push harder at 22 sometimes than at 26..( some pyramids, 20 22 24 26 28 28 26 24 22 20) and then you are going faster at the final 22...

[@derektaylor7613]

1030, 1045 & 1064. Managed to get the progress each time after gassing at 1st attempt 2 weeks ago but that last session was tough!

[@fabiocruzponcedeleon7867]

948,993, 1030. Nice workout. I recommended this channel to my mom and she started out last week. Hi mom!

[@toddhunter8210]

Thanks Shane from New Zealand that is a pinchy workout ... 1017, 1033, 1064 from me. Love the vids mate.

[@yinyangstudios]

1015, 1016, 1018 - love this workout!

[@laurenkaplan7390]

I got work to do! Mine were 886, 911 and 918. I also think I was at a 26 for the last set. 😬 tough one! Thanks Shane!

[@laurenkaplan7390]

My second time doing this and I totally was not prepared as I stopped halfway through and almost bailed…but I stuck it out and finished! 900/902/912 I’ve been doing the roller workout a lot (22/26) but I got to do this one more.

[@andreanavas7754]

Love it!!! Amazing workout

[@christiandevries3552]

1:54-1076; 1:53-1083; 1:50-1110 on a Fluid Rower

[@jaster151]

916, 951, 980. Did it a second time and got 953, 975 and 1003 (DF 177 on both). Great workout.

[@Brewing_Up_Bass]

Thank you! Great push today

[@markrohde42]

R1: 826 R2: 828 R3: 875 Tomorrow again. So happy right now.

[@megacab]

I would really like the workout written in the description so I can screenshot it for my workout "album."

[@amydominski7062]

I agree. I can't keep track of all Shane's great videos and I repeat lots of them. 😊