Just how fast was Steve Redgrave rowing?

[@williamthayer5912]

As a rower, I am both cringing because I know exactly how you feel after finishing, but at the same time gleefully smiling because I know exactly how you feel after finishing

[@caliden]

The 'wet lung' cough that follows you for the rest of the day too

[@williamthayer5912]

@@caliden Rest of the day? bro after my most recent 2k I had it for like 3-4 days

[@tomwallen7271]

That pain after you finish a hard race but your feet are still in the straps. I FELT it. tttttttttttttttt

[@gavrawlinson3099]

I used to row alot at the gym but I've found a new skipping it's the hardest cardi I've ever done even harder than sparring

[@TurtleSauceGaming]

@@caliden Lmao. The worst was doing my first 1500m after getting over a cold. I mistakenly, for some stupid reason, did 15 minutes, finished, and upon clearing my head and refilling my lungs with oxygen, realized "hey, I did 15 minutes, not 1500m, you idiot." I kept a pretty good time for myself. Being 27 and absolutely out of shape going into this journey, I was able to hold 2:01 for 1500m, and even for a full 20 minutes. It's not perfect, and I have long to go, but I'm improving regularly and actually keeping pace with some of the younger, more athletic people on the team. Honeslty, as much as a hell as these days have been, I love every minute of it. 20 minutes, 20 of cardio/weight mix, and back on 20 erging. It was hell, but felt damn good after doing it.

[@CameronBuchan]

Good work! Pleasure chatting with you and an impressive improvement over a couple of weeks. Definitely can get faster than 620, I'm confident that you could even do under 6 minutes but that would be another video!

[@MarkLewisfitness]

Let me recover from this one 😂😂😂😂

[@jimjamthebananaman1]

You and cam need to do a collab together - my two favourite KZbinrs

[@colinsavill3459]

Dedicated rower, follow you both, great energy from you helps this 60yr old keep on keeping on.

[@fritsa3534]

Would be great to see that!

[@CameronBuchan]

@@jimjamthebananaman1 we do in this video! Maybe one day in person!

[@NikkenMagboy]

It's been 25 years, but the word "erg test" still brings a shiver down me spine.

[@TurtleSauceGaming]

Freshman are already getting PTSD when they hear the words "Steady State" in their math exams.

[@NK-qn6pq]

Especially if one does the dreaded "fly and die".....

[@liammcfarlane3729]

Bro When you get to ergs and your coach says you are doing a 5k

[@guywilletts2804]

​@@liammcfarlane3729 ......cos you're going to Boston, Lincs in February for the 5k trials

[@melcragg7814]

Toughest thing ive ever done. Makes the ironman feel pleasant

[@janjicc]

"Slightly above average." Man you have biceps bigger than my head, you are almost 2 meters tall and you got advanced level time after not rowing for probably longer that I have been on this world. Huge respect from me.

[@stevenette4738]

Steroids are a hell of a drug.

[@Fordnitecurps]

@@stevenette4738 your a cornball 🫤

[@tyrantworm7392]

@@stevenette4738 If you think it takes steroids for this physique you are way off the mark. Possible TRT given age, but even then a lot of work will hike your test levels.

[@GHWMR]

Having been a professional rowing coach for over 20 years I can say that there is at least 10 seconds which you can take off at least on just improving your skills. And yes, it's hard once you get really tired to maintain your form, it's even more important on the water though. With your build and specific training you should be able to beat Sir Steve's worst time quite handsomely. His best time would take a lifetime of training though. On the other hand, winning your age group at the British indoor or even CRASH-B (worlds) would be a realistic goal.

[@thesoccertrotter1]

Exactly

[@tiger_3723]

That'd be a fun video

[@bochain45]

6:24 is an incredible time!! There is really nothing like the feeling of almost blacking out after a 2K test. It feels like all the effort of a 5k run distilled into 7 minutes, absolutely brutal.

[@JohnnyWortel]

The 2k is great, the 20 minute fitness test though.. I still have nightmares

[@fidru]

why not compairing to a 2000m run (way more similar pace and time)?

[@andyw9255]

@@fidru For some reason a 2k run at top pace doesn't seem to annihilate your entire soul in the same way

[@jack.smith2958]

Fun fact: It's just 3 seconds slower than the female world record. Again, this underlines why biological men don't belong in women's sport.

[@overcompensation5354]

I’d be over the moon with 7:24

[@robrochon1034]

As a former rower in an elite high school program I think you are a natural for this sport. I'm certain that if you did rowing specific training with high level coaching you could get your number under 6 mins. Outstanding effort. (and yeah...watching you go down into the fetal position does bring back lots of unpleasant feelings)

[@davidwiblin2357]

6:24 at almost 50, I didn't even get that when I was 30. Seriously crazy performance that if you ever head down to a rowing club will see you in many a first VIII for Henley. Nice to see that over time, that familiar position on the floor at the end of a 2k remains unchanged ever since its inception. Pretty awesome video... long overdue 👌

[@D4D22]

Hey Mark, I used to be handy on the rower before as an international lightweight rower (6:11 @

[@Rodador24]

6:11 as a lightweight is pretty insane! "Handy," indeed.

[@MarkLewisfitness]

This one was TOUGH 😂 if you want to check out your time against others use the website I did: rowinglevel.com/

[@taniafrankle7412]

We set the 8min as a target for our complete novice u14 girls.... A few of them get there at the first go. Most get there by the end of the season. Well done, it was a bloody good time - it always looks brutal - it's a beast of a machine!

[@ThePathNotTaken]

I plead guilty to being a Concept2 fanboy. These digitally self-calibrating machines leave you no place to hide and provide an unparalleled all-body workout. I am quite older (61 yrs) and quite lighter (75 kg) than you. Your C2 rower time trial humbles me: I row with decent consistency for slightly more than two years now, and still have to beat the 7 minutes target (but close to it). I think of all the sports you have given a try, indoor rowing might be where you would shine most. But I understand that your ambitions are much wider than a single-discipline focus! Keep up the good work, your content on KZbin is awesome!

[@MarkLewisfitness]

@@taniafrankle7412 Wow-eight minutes for U14 girls sounds more impressive than my 6:24 !!! I know Brooke Mooney has a 6:21 which is staggering too!

[@Jonesy781]

I've been trying HIIT on a rower at home recently and I think rowing is the most efficient exercise for tiring yourself out as quickly as possible. I can't imagine the mindset of guys who do marathons on those torture devices.

[@innerchimp9783]

I know how you felt at the end. Many years ago I remember doing 1km rowing competition with a friend and afterwards I fell on the floor and felt the worst I've ever felt. The world was spinning far too much. I can't remember my time but the time of 3 minutes 48 seconds comes to mind. FYI I don't row and I'm 5 foot 5 inches tall lol

[@nickys8442]

6.23.6 was my fastest time at the age of 44. I’d trained for 14 months for it, so you did an amazing job with limited training. I’m 61 now with a metal hip and rowing 50k a week and training callisthenics. The C2 a rower is a fantastic piece of kit and it’s sad to say I could not do without it in my life. Loving the content 👏

[@benhodson610]

That’s still an incredible time for someone your age and with that short of a training period! Great work

[@isaacstruhl4271]

Whoa. 6:24 at a 28 stroke rate with (probably) a super high drag factor? I'm not sure the other comments about how you could smash 6:15 do it justice. I think with a little bit of rowing-specific training - to keep your form up at later parts of the race, proper pacing throughout the 2k, and a bit of practice feeling the different sections as lactic acid builds up - you could break 6:00. 6:24 is already a phenomenal achievement. Lowering the drag factor and increasing the stroke rate will shift a lot of the burden from your muscles to your cardiovascular system, which will let you go fast for a lot longer before it really starts to hurt. I think a standard drag factor for openweight men is around 130 - you can display this in the settings and then adjust the damper to dial it in, since different ergs can have dramatically different drag factors even at the same damper setting - but usually the damper is set somewhere between 4 and 6. Stroke rate varies somewhat by preference, but usually between 32-38 depending on how much you can push your cardio. I'd love to see a follow up if you continue rowing!

[@milesclyde8109]

This is exactly what I was thinking, I row in high school and I go a 6:40 for my 2k. I have spent three seasons working up fitness and getting my technique and the right spot to achieve this time. This man comes up with zero training and absolutely destroys my best time. He honestly is way better than he's giving himself credit for

[@usmanfarooq96]

@@milesclyde8109 yeah dude just walks up and knocks out 6:24 under 30spm, dude has untapped potential even at 50

[@danielbernard13]

After my first trip to the gym, I did at least one personal best for the next 50 trips to the gym. Seven times I did it twice. This is his sport and he doesn´t even need age group protection to compete. Beginners do well.

[@jmetallicad]

His drag wheel was set to about 7 but that looks like a pretty old unit and if he did talk to two pros they probably mentioned the drag factor... The one at my gym needs to be around 6.5 to be at 125 which is where I like it personally at 6'2" and 80kg

[@joeprosho]

Is all competitive rowing on concept 2 not just done on setting 10?

[@finnmccarthy5740]

WR- 5:35.5 set by Josh Dunkley Smith. Split of 1:23.9.

[@omg_wtf]

Insane

[@jimjamthebananaman1]

He doesn’t wear shoes either! He’s a tank

[@Andy-co6pn]

@@jimjamthebananaman1 has he got caterpillar tracks ?

[@user-hj6tt7jf8w]

@@jimjamthebananaman1 doing it barefoot is arguably better as none of your force is put into shoe cushioning and so you know that 100% of your power is being applied

[@rickseubers7754]

Being a 2m tall guy who's struggling with staying below 100 kgs, I'm thoroughly enjoying your videos. Your struggles, methods and ways to motivate yourself are inspiring and make me think about possible challenges I would like to face in the near future. Keep doing what you're doing, I hope you know how much of an inspiration you are for so many strangers around the globe.

[@joecfcfantastic]

100kgs is light! I'm 6'4 and 110kg and moderatley lean

[@rickseubers7754]

@@joecfcfantastic I used to be a bit lighter, but due to changes in sports and environment I'm having a lot of trouble to stay below 100 kg. I'm definitely feeling more heavy, feel it when walking the stairs and when exercising. So I'm not comfortable like this and want to get below 100 kg, preferably around 96 kg again.

[@bennichols561]

2m?

[@epenington]

My wife bought a water rower last year and never uses it, so I thought I'd get some use out of it after stumbling on this vid. You inspired me to try the rowing machine for some cross-training along with my running. I did a couple of 2k time trials: first one was 7:10 (did a hard running workout a couple days before). Today, I clocked a 6:53. I'm a runner and can see how rowing may be the toughest sport! Something about being in that same position and working the entire body... and I can't imagine the amt. of hours the elites put in! I'm sticking to running but will try to do the rower once or twice a week now. I'm noticing the recovery time from rowing is faster than running, but I'm also not going more than 15 min. on the rower at this point 'cause I get bored...

[@justinv4036]

It seems like as you get more comfortable with these videos your humor has gotten even better. Your attitude and Clarkson-esque dry sardonic quips is what for me really sets your channel apart from a sea of fitness tubers that all sound like trite and vapid motivational posters. Showing (and laughing about) the suffering that it takes to feel real exaltation feels honest, and somehow reassuring. Thanks and please keep it up.

[@JamesDunne]

Solid work, Mark!

[@ricd2821]

Fascinating video, Steve Redgrave was a semi mythical figure to me growing up, still remember staying up watching him win 5th gold in Sydney

[@MsRocketRoy]

Great effort!! It brought all the pain back to me, thanks hahahaha!! At 55 as a Lwt I set the age group WR at a 1.38.6 ave split,,... 6.38.1 held it for 12 years, it hurt a lot. Well done again.

[@ivorwrench5409]

oh man. This was the one i was hoping for. That time is so far above average at any age let alone 50. Full marks for humility. I managed to break 7min last year. I've recently watched a youtube video with Polly Swan talking about how, at 700m to go, she was looking at the boat in the lead thinking, 'You have no f*&^ing idea what is coming'. I'm trying to use that mentality to break 6.50...Seems ridiculous after watching you saying 6.24 is 'above average' haha. Love the content and as a Yamsquad member, great that you reached out to Cam.

[@woody40000]

Seeing this stuff about technique explains why when using the rower as part of knee injury rehab I was hitting PR's pretty early on. The decreased range of motion from the injury was forcing me to have BETTER technique!

[@tramsramsey]

Hi Mark, I don't comment very often on YT videos but I'd like to say that your videos are really entertaining. Most videos I click off within the first few minutes just because I get bored (ADHD maybe?), but you somehow keep my interest through entire videos. I'm sure it's the same for many others too, so thank you and keep on keeping on :)

[@MarkLewisfitness]

Thanks! I get my kids to watch them before uploading-I figure if I can entertain teenagers, it's all good😂

[@peaslaker]

In my 20s (30 years ago) I did 1500m (our rowing club's test piece) on a 1:36 split @78 kg. In my 50s now, it is a struggle to commit to 2000m (or any test piece) the way you did. Got to say you did it properly. Nobody rowing at their potential ends up in anything other than a fetal position. My concept2 has been sitting unused for almost a year - need to get back into it.

[@BernhardKohli]

Omg - your first (!) 2k was already better than my PB after 5yrs of Crossfit! 🤯😂🤩 And 6:24 is insanely fast! Congrats indeed! Motivates me to go for a 6:45 during the next year (44, 89,189). Hats off to you - and obviously you are not just "a bit above average" 😉

[@omg_wtf]

He's very fit but remember he's a very big guy and is almost built for rowing!

[@ronanmcw]

For anyone getting disheartened by the split times - rowing as a discipline for most people is one that you build slowly over a great stretch of time. If you're new you will be slow and that's fine. I competed in the British indoor rowing championships aged 16 in 2005 and haven't really touched a C2 since then until a few weeks ago. Despite being bigger and stronger aged 34, my split times are slower. It just takes lots of practise and lots of slow adaptation from your body.

[@tijmen5149]

Amazing how you managed to pull a 6.26 even when you waste literal seconds waiting at the end of the stroke. Great work!

[@xhappybunnyx]

The rolling onto the ground bit is so relateable. I did rowing in high school and it felt like a warzone after 2ks with everyone collapsing or vomiting. I remember one time wobbling out of the building after one and forgetting there was a 3" stepdown and my knees just buckled. Knowing a 2k was coming up made me dread the days leading up to it. Rowing on the water was amazing, though. Have a lot of great memories rowing out in calm weather and having to come back with choppy waves, people 'catching crabs,' oars popping out of oarlocks in the last warmups before a race, and taking little nap breaks with everyone leaned back on each other waiting for races to start. Good shit but the hardest workout I've ever done.

[@stevenknapman1]

You've proven that these guys are incredible....Also that even at 6'6" people still revert to the fetal position 😂

[@MarkLewisfitness]

It's so damn cosy 😁 Just needed a pillow

[@matteodiluce9387]

@@MarkLewisfitness Next time put a mat and a pillow next to the machine and have a cover ready.

[@TurtleSauceGaming]

Yeah I've seen a lot of people do that. Roll right off the erg. I've generally avoided doing that, as I've come from the running mentality of you gotta "paddle." I'll usually drop the handle and stretch my legs out and run up and down the length of the track until I can stand and walk. But you'll still see me double over in the seat.

[@dishdesigner]

Slow-motion replay of seconds 12:39 and 12:40 tells the tale. The most obvious difference in technique in the two strokes is not Cameron's seat position at the catch (although that is glaring). It's rather the SYMMETRY of Cameron's stroke. Over time, that will make a bigger difference. As Cam begins the recovery, his hands are past the knees before they lift much and his trunk is vertical by half-slide. He's sitting up TALL. His recovery is a near mirror image of his drive...a perfect reversal of the order in which legs, hip swing, and arms are applied versus released. Mark's recovery shows his trunk still leaning backward past half-slide, then overreaching with a curved back in the last quarter to the catch. An improvement in recovery POSTURE would increase efficiency over time and help prevent the feeling of needing the overreach. The mental image is one of feeling very tall, like a string is being pulled through the spine and top of the head up to the ceiling during recovery. Another old trick for preventing overreach is to sit tall at the ideal catch position and have a partner literally tape a wooden yard stick between the top of the rower and performance monitor arm, ending above the ideal catch handle position. Practice being as tall and high but light and relaxed as possible on the recovery and don't let the handle pass the end of the yardstick!

[@sniper0073088]

As a fellow rower i can confirm, this is solid advice

[@BigJames404]

These lightbulb moments with the technique are awesome, thank you for sharing! Since the Kipchoge video, the advice in that video has completely changed how I run for the better. And I am sure this video will be the same story for rowing.

[@MarkLewisfitness]

Glad it was helpful! If Cam had been born when I was last on a rowing machine it would've been useful advice 🤣

[@finlandguy9]

Just love to listen you speak. Voice is calm and really easy to understand.

[@terryintime2934]

Amazing time especially considering how little rowing you had done. My best was 6:28 in my mid-20's and I only did it when the radio in the gym played two Prodigy songs back to back. Give it a try and you'll crack 6:15 in no time.

[@tayoidowu11]

I loved this!!!!!! Thank u for pure honesty. In 6'2 and 85kg so will see what I can do....I'll throw a blanket down now to comfort the rolling!

[@philbertb]

Just discovered your videos Mark, and really enjoying them. I'm a bit older than you (61) but can relate to a lot of the stuff that you talk about. Indoor Rowing is the one sport that I've been more consistent with over the years since I gave up running as seriously as I could around 40, due to injuries. This particular video reminded me of the first British Championships that I took part in. It's just an open race, anyone that enters rows in one 2k event for their age group, and since I am around the same age I was in the same event as Steve Regrave. I was thrilled when I found out. It was probably round about 2000, so Steve wasn't at his fastest, but I probably was, however I was still about a minute behind him. I think I just missed 7 minutes. most of my long distance running pals were quite impressed, but failed to realise that in this event a minute is a lifetime.

[@KayakCampingOffGrid]

OH MY BUDDHA that's an incredible effort! I had my sights set on 1:45 /500! You smashed my effort by miles! Awesome work, great inspiration. I hope to get this record before I turn 61 in September.

[@jmx1024768]

Hey Mark, I had the same issue as you with the overreach. What helped me was to tie a bicycle innertube on the beam at just the right spot so the seat WONT slide forward past where my shins were vertical. After a month of learning not to let the seat roller hit the rubber I was able to take it off and was 'retrained' so to speak. Entertaining video - wish Zwift had rowing!

[@jameswinfield5734]

Jesus, 6:24 is seriously rapid without significant training. I trained for a few months to get under 7 minutes! I had mates that were part of the GB rowing setup and they said the best training for a 2k was 8 x 500m with the same rest between sets as you took. Ie Row 500m at 1:45, rest for 1:45. If you're doing a 6:24 now, I reckon Redgraves 6:15 is definitely within reach!

[@MarkLewisfitness]

Interestingly I did a workout yesterday that was 500 m followed by 20 burpees the 20 press ups - 5 x round. Kept the rows to all sub 1:35 - I do like those short 500 meter blasts.

[@The8mile123]

@@MarkLewisfitness You can beat Redgraves time. Double dare you 💪💪

[@corrie127]

@@MarkLewisfitness hahahaha

[@ivorwrench5409]

I'm no expert but looking at the technique, if Mark straightened his arms fully but kept his legs at 90deg like Cam, the handle would travel the same distance. Thats how you transfer the load to the bigger muscles, use less energy and then just take the rating up by an extra stroke with the extra energy. 6.22 'easy' but 6.15? 9 secs down from 6.24 is monumental...

[@jameswinfield5734]

@@MarkLewisfitness Give 8 x 500m a go, the last couple of sets are brutal, but you should see a pretty rapid improvement. Try and go quicker each set and increase stroke rate, ie start low 18, then 19, 20, 21, etc. Great way of working on technique.

[@ronaldinho4eva1]

I'm gonna go row because of this video! You're proper fit, mate. I managed a 1K time of 3:56 as a baseline (without training). This video has inspired me to better my rowing time. Hopefully I can get a 7 minute 2k. But I'm far shorter than you, 5'6, and much lighter as well so it'll be tough. Wish me luck!

[@nickb2246]

"Gets dressed in the dark" LOL Nice

[@SwedishHouseFifa]

I mean you could be a worldclass rower looking at your times, well done!

[@apocalypseviking9240]

love the rower, its a real torture machine, the burn really is something else.!! Good effort!

[@adamthornton5027]

This is an excellent video, Mark! Really inspiring, so thank you. Just as GHWMR commented below, I fully agree with what he said. Also as a former rowing coach myself you can definitely take at least 10 seconds off that time. Cam gave you some excellent advice, but you could certainly do better as you're still overcompressing your legs as well as crushing your lungs at the catch. Another thing that would help enormously would be to get hold of a senior or elite level rower to actually be by your side while you're doing the 2k. I'm not sure if you heard the comment from Jenna (about not being on target) while you were doing the test, but no experienced rower would say that. They will talk to you and give you encouragement, knowing what to say and when, to maintain your technique, motivate you through the pain and keep your mind off it and focussed, especially as your mind starts to cloud over in the last 1000m. I very much hope you revisit this. Thanks again!

[@ericpitzer]

As a former collegiate rower this video was superbly entertaining! Bravo for the effort and for sharing the journey!

[@matteodiluce9387]

LOVE your humour! And one more thing: After pulling backwards, push your hands forward fast right away, then you can leave your hands low (i.e. relax more) and don't have to lift them over your knees. (rowing a boat you actually have to do that or you'll plunge your oars in the water -- not good for your speed)

[@sniper0073088]

Also not good if you want to stay dry and in the boat xD

[@bernhardlangers778]

Well, considering your very limited experience and lack of form this result is actually quite amazing. Technique matters so much, hence the value of experience. Very motivating to see a guy your age perform the way you do. Inspiring.

[@colinsavill3459]

Great vid, love the subtle humour and the humility. I’m 60 and addicted to my Concept2. I’ve finally found a discipline that I’m ok at. Tried cycling but I’m too heavy at 82kg, can’t run because of arthritis in my spine but rowing is perfect. I find longer distances almost like meditating. 41.07 for 10k.

[@Gws525]

You're definitely not too heavy for cycling, but great you've found your sport!

[@colinsavill3459]

@@Gws525 I joined a club in hilly part of France that was full of whippet like blokes who used to wait for me at the top of the hills. They got a rest, I didn’t. 😂

[@johnfriedl7126]

@@colinsavill3459 i would recommend trying the fun version of cycling aka mountainbiking.

[@banditrider613]

Just discovered the channel, and am very pleased I have , a great presentation style and informative too. Ive got a lot of catching up to do now.

[@adohmnail6445]

Absolutely impressive! It is a tough motion to get used to with applying power. You are a beast! Your times are exceptional. You are an incredibly gifted athlete and the one thing with rowing is you can get very far simply with heart and training.

[@robertparry8725]

Well done ! What people don't realise is the power output numbers needed for times, and the improvement needed to improve by small amounts, the better you get - the law of diminishing returns bites hard ! But I'd reckon even without any improvement in fitness you'd see a significant boost from technique training from Cam. For reference, your time translates to 394 watts - to drop to 6:13 is a 10% increase in power output (433W). 6:00 is 480W

[@paulsansome1628]

I remember watching Pinsent and Redgrave rowing in one of the heats of the coxless pair competition at Henley Royal Regatta. Pinsent and Redgrave were in their pomp. Their competition was one of the best club crews in the country - a pair that would show a clean pair of heels to almost anyone else. P&R went off hard from the start to the Barrier (the first timing mark, about 2 mins into the course). At that point, they stopped rowing for Redgrave to take his top off. The other crew didn't even catch them when they were stationary. They were told off for it - it was seen as being disrespectful. They really were at another level.

[@rjfpace]

That’s mad good. Awesome.

[@jamespostle6894]

Remember to hold the knees and really hold them down until the hands come out of the finish. This will help you use your bodyweight more effectively and help you go faster.

[@blacktoaster7101]

Thanks I learned about today, and its awesome you got close to the level of an olypian on his worst day! I wouldnt dream of doing that.

[@JoeHis94]

Hey nice job I love seeing these challenges. I know you were analyzing your form throughout the video. One thing I noticed though that really helped me on rowing is making sure you don’t pull with the arms until you finish pulling with the legs. From the start of a stroke keep a straight upper body, drive through the heels, and then pull with the arms. I’m sure you discussed this with Cameron. However making sure you hit each point greatly improves efficiency. It also allows you to maintain a consistent amount of power through each stroke. You can actually see this on a concept 2 rower by changing the display. If you go to the graph displaying your watts over each stroke you can see it dip if you arms bend early. Second thing that help me is actually decreasing the strokes/min. This is more of a training technique and when you are sprinting it is obviously a different beast, but making sure you are putting as much power into each stroke is better then just pulling as fast as you can. Again it’s more about the consistent wattage over time. I used to be able to out pace people in my gym doing 20-25 strokes/min while people would well above 30 (I am tall like you though so there was an advantage). I’m no expert by any means so take what I say with a grain of salt but I have spent a decent amount of time on concept 2 rower and these things helped me a lot.

[@dionlindsay2]

That segue into the advert was smooooth! Respects. Oh yes, and for the rowing 🙂

[@Bukoe]

my Pr is 6:50 back when I was a volleyball player so not exactly good cardio but tons of strength. all I remember was me on the ground shaking for 20 min on the ground wile my wife was laughing at me..

[@MarkLewisfitness]

I know that feeling!

[@michaellawrie903]

Having had no training in rowing, your details on the catch was so valuable. Thank you!

[@allenbrown2030]

Let’s put your 6:24 into context. At the 2022 World Rowing Virtual Indoor Championships held in February, your 6:24 would have resulted in a ninth place finish in the 40-49 age category, and a fifth place finish in the 50-54 age category. This makes you not just above-average or elite but world class! You’re an adult rowing prodigy, and it would be interesting to see how far you can take that.

[@MarkLewisfitness]

I fancy getting that sub 6:15 - then I'm done on the rower for another 30 years :)

[@stevevl400]

Excellent video, great time! I’m struggling to hit 7:30, you’ve motivated me to do better and cam is such a pro in the sport and as a human being!

[@TrkJustin]

As a rower, watching this video was really awesome. Fun challenge and showing a lot of respect for the sport. And seeing that youre really paying attention to getting better technique. Technique is a lot less important on the erg than on the water, so often fitness people throw technique out the window.

[@jonathanbelliot509]

dude - impressive. I did a 1k row under 3 minutes and it still haunts me to this day. The concept2 rowing pain is like nothing else. 6:45 for a 2k is impressive!

[@lsdallegrave]

Is it time for a swimming challenge now? Something around 42+min on the IM distance, how long can you hold this pace?

[@MarkLewisfitness]

I HATE SWIMMING 🤣

[@timm9970]

So glad I found your channel. I am a 48 year old Welshman who.. Like yourself has ridden the roller-coaster life trying to fit in work family and Olympic dreams 😂 So good to find a real world view of this. We are all guilty of aiming unrealistic goals and suffering the injury and misery that follows. It has taken me years to realise that health, wellbeing and Enjoyment are what really matter. Really enjoying my recent binge on your videos. Keep up the awesome work mate.

[@henrydewar4055]

Great content as ever! How about the 1994 Tour de France prologue by chris boardman.

[@DeanPattrick]

Vote up.!

[@TheSportsman1977]

great video. happily subscribed. look forward to watching more content

[@yaposhki]

Mark, you’re simply amazing in these attempts to “compete” with the elite athletes. But 2k under 6:25 is freakishly fast. 🎉

[@MarkLewisfitness]

My next video is on me and the dog doing 20 miles across the mountain-so normal performance levels will be resumed shortly 😂. Unlike rowing, I am not built for running across the mountain 🏔 😂

[@grantwallace1882]

Seeing those rowing machines brought it all back. I need to go lie down in a dark room for a moment. Great video!

[@thomaswoods6870]

First lol

[@anotherwildeboy]

nice

[@Veslanjejezivot]

3rd

[@joeyr4869]

youtube's longest lasting tradition still alive and well

[@jameshardy6277]

I did a 6:18 2k many years ago when around mid-twenties. Never been on a rower before but thought I just whack it up to 10 and give it my best effort. Won the heavy weight comp (inter unit military) and was told it was a decent time. Never paid much notice, wish I had now based on the comments below.

[@paulmorris7836]

Not bad, but 10 is crazy and not on par with rowing on the water (1x excluded). I generally set the drag to 3 / 4 circa 135 drag. Wish I did a 2k test in my 20 but alas I didn't. Did a 6.17 in my mid 30s but a 2k test undertaken after a winter training session before HORR (i.e endurance time / not sprint training). Was good on the ergo as a junior but different machines in the 80s so hard to compare (but pacing not far off Budget). My 2- partner has done a 5.53 and he always lost out to me on the ergo, so when we bumped into each other at a BIRC he was convinced I would beat him. I did to a 1000m and blew. Pacing, go hard to 1000m and hold on for the last 1000m.

[@_Doodle-bob]

Dude, I never get tired of the movie clips you drop in. That Fast and Furious reference had me cracking up! As always, awesome video, thanks for sharing.

[@MarkLewisfitness]

Gotta love a bit of Vin 😁

[@marspp]

The difference of knocking a few seconds off a 2k is exponential in terms of effort. I regularly used to do 6:45 from cold as a warm up exercise before weights. Went from cold to puffing nicely. But best ever was only 6:20 including 6-7 seconds where I actually have up because it hurt so much but then decided to get going again. I burnt ,yo lungs in that one, the pain was incredible and I was in bits for days. I was much better at longer distances, particularly 10k and half marathon, splits weren’t too far behind 2k pace. Sub 6 mins is just incredible. The work is horrendous. Rowing hard is hard work! Please everyone remember to learn how to use an ergometer properly: don’t just jump on it and stick the damper on 10, you’ll likely damage your back (unless it’s a gym one which they never clean so damper 10 is often equivalent drag factor to about 3 on a well maintained machine)

[@alancook9586]

Great video Mark. Good effort on such few ergs.

[@booksugarchessmagic]

Thank you for posting this. some of my greatest passions are rowing and finding a good (non fancy) Donut.

[@MrStroblight24]

Why does your torture provide such quality entertainment? Im not sure but please continue to do this as I enjoy watching

[@kugbnorthstaffs8348]

Brilliant video .. once again .. i spent 18 months rowing after a shin and cruciate injury from running .. and it was amongst the hardest things ive ever done .. including almost forty years of karate, half-marathons and triathlon .. awesome performance

[@igotamanning7237]

All your videos are great. Entertaining and informative. Some good LOL moments in there.

[@barefootbeachrunner9498]

Wow that's pretty quick Ive done some outrigger and dragon boat paddling over the years and used the gym rower for training at 56 years old my time for the 2 k on the gym rower is about 7:30 which I was pretty happy with

[@clddouglas]

Really great to watch and congratulations that was still an amazing time!

[@SUF-py4ix]

Nice the look of pain was wonderful nothing but effort there. Like that

[@andrewcarter7503]

As a Midget in rowing terms (5' 9") I remember doing a one-off 2k row many years ago (convept model B!) when I was a pretty decently fit rugby player. I too nearly died after my no technique attempt resulted in a 7' 04" time. Always loved the brutal nature of the concept rower though and bought one second hand about 15 years ago (model C!). Done many hundreds of thousands of meters on it since and thoroughly recommend them to anyone looking to improve fitness. And for home use they're pretty much indestructible. Mine is as good as new. Well done on your row. No one who has never done a 2k on a Concept has any idea just how knackering it is.

[@adammark6834]

Great video, I’m 44 and I recently started using the rower at my gym and my best 2k is just under 8 mins but feel I have a bit left in the tank so will be aiming for 7m 30s as my next target. Great advice on the form which I’ll take into the gym. Sir Steve was unbelievable to watch to maintain that rate for that amount of time is mind blowing. As for rowing machines they’re the most unforgiving things ever created 😅

[@SG-ed3nl]

Super informative, inspiring, and comedy gold. A+

[@timkillick6060]

Really enjoyed this video. Thanks Mark.

[@flyingcod14]

I did 7:20 when I was 32 and getting in shape for my wedding, that is novice according to Rowing Level site, however I am now 47 and I did 7:26 last month so I have gone to intermediate adding 15 years and around 5kg. 😆 Great video, the effort you put in is mind blowing. I never knew about that rowing technique going to give that a try. Concept2 is a thing of evil but I must be a masochist as I have one in my garage. 😉

[@donkeyattack]

Congratulations Mark. You wiped the floor with these guys. 😂 I love the tips from coaches and pointing me to new follows on YT. The gear updates on your website are great.

[@wolves1247]

Outstanding rowing ! 2k is such a tough test - I’m 53 on got a 7.36 a couple of years ago which I was really pleased with

[@AJBTemplar]

Really tough. Well done I must say. I've been on ergo's with Redgrave on a machine next to me in the same room, likewise Pinsent et al. Steve was nuts. His work level at times was insane. These guys are in a different league to top club rowers. Friend of mine rowed in Olympic 8. He's around 60 now and still capable of beating most 30 - 40 year old club rowers. Part power and body conformation, part technique, part will power and a lot of insanity to push the body beyond sensible endurance 🙂

[@The_TimeConsumer]

I've just started on my fitness journey having lost a ton of weight due to Covid and it causing me some serious issues. Figured I might as well try live a better lifestyle while trying to gain that weight back etc but I've always been into sports and watching Sir Steve do what he did in the Olympics was always incredibly impressive. The man is a machine and is definitely up there as one of the all time greats in sport history I think.

[@mattpinsent8693]

Mark what a great effort - really impressive. As others have said there is more there from technique and race tactics point of view.

[@davidhale8034]

Love this, it's my first exposure to your stuff - I'm a fan!! Totally wrecked 👏👏👏👏👏👏

[@Scratchen2]

I really enjoy this series where you try different things!

[@andysmith2202]

The look on your face at the end when trying to get your feet out said it all. I rowed at uni in the mid 80's and my best was 6:26 [borderline heavyweight] with the same outcome - although I used to keep a sick bucket ready! The Comments re technique are right on but also play around with the damper setting. I started using the erg again a year ago after a knee injury doing Ironman and found that with the right damper setting [7 or 136] i can still manage around 6:55 as I have the cardio base but not the strength anymore and I am only 5'10" and 80kg, 56 yrs old. so plenty of time to practice, at your size you should get sub 6 which is world class. Great effort.

[@soulsounds476]

Seriously well done! 6.24 is a really good time!

[@timholland1764]

As a former college rower, that is a very respectable time. While the big guys (6'4"+) were often low 6 minutes with the best guys sub-6, for you to just come in and pull 6:24, I am impressed.

[@brianshishnia3278]

I had to laugh as you rolled onto the floor, not at you but at myself. I was a trainer in a gym that had monthly fitness challenges. I won the most distance in 5 minutes competition one month then of course proceeded to roll in agony on the floor. I enjoyed your explanation of the numbers, training, and your good sportsmanship throughout the video....fun.

[@johnfox9780]

omg.....you are soo funny!.....and fit as! I'm a 63 yr old novice. Best 2k time last year was 6m 52s. was delighted with that because I beat my wife's young (43) PT target of 7m. I logged it with Concept 2 and didn't realise that it's actually a good time for a novice rower of my age....happy days! 🙂. Also got some good times at other distances. The takeaway for me from this EXCELLENT video is not to scrunch up too much on the forward stroke. Let the legs do the work! I'm muscly top half so tend to rely on that, but there isn't a set of muscles above the waist that will come even close to what power a leg can produce.......easily 2 to 3 times the strength. Great video and thanks so much for sharing.

[@MarkLewisfitness]

That’s a great time!

[@pauljohnson6233]

I did 6.40 on my first 2000 sprint. This was on the deck of HMS Illustrious, in the sun while the ship was navigating the suez canal. Id never felt so dehydrated in my life. The experience was so unpleasant that I never attempted another sprint again. I found your video fascinating particularly as I too had no idea about technique.

[@stuartgillies2896]

No idea how I stumbled across this video but it was great. Great presentation style and really interesting video. Subscribed!

[@marioouellet2875]

Love the topics, contents and humour in these videos. Subscribed!