Row a 5k in 19 MINUTES with a Rowing Coach

[@oneshoo]

Shane I am 69 years old. I have been following you and your channel since I started rowing on March 1, 2017. Since rowing combined with bike erg I am close to 3 million meters. I was never much of an athlete. However, rowing and indoor biking are part of a routine 3 to 4 times a week. I realize I am a lightweight in the athletic world, but for 69 years old I am in great shape, and do not take any medication for anything. My rowing workouts are 5500 meters and bike erg are 16000 meters. My best 5000m time is 25 minutes. Lol 🤦‍♂️ I do marvel at all of the athletes in the rowing world with all the impressive times. Knowing that I will never ever achieve any of these times, does not in the least bother me, because even if I was 30 years old, I could never row anything close to what you Pros do. I want to thank you for teaching me the proper way to row and help keep me in shape and staying healthy for the latter years of my life!👍👍👍👍

[@kbc213700]

Personal pride is a fantastic reward. Good for you! Doing what you do at any age is an accomplishment. Well done!

[@oneshoo]

Kevin Crawford Thank you Kevin!

[@groengm2012]

I am 66 and have had my rowing machine for 5 months ,and have been following you all this time . I will never be as fast as all you hard core athletes , but being 5’6 and down 42 lbs .this was my best ever 5000 metre down to 25 .08 from 37 minutes and change today from when I started so I’m feeling pretty chipper. .then after a half hour just for good measure did a 8 .23 2000 metre. Thanks for all your great advice.

[@stanjones9360]

18.59.4! Thanks Shane! About the 1k remaining mark, I was coming up with some excuses why I couldn’t push, but the 500m remaining mark you fired me up! Did it in the garage with the door open, so my neighbors think I’m crazy with all the primal screams coming out of here.

[@DarkHorseRowing]

YESSSS!

[@josephinebarton8762]

I am 80, feel great, just completed the 5k. Love it

[@LightAxoYT]

Shane, you coached me through the 21, 20, and 19 min 5k. Any chance you can make an 18 min 5k video? You are the man!

[@Azores1982]

I was 1000meters shy but stayed consistent on my stroke rate of 25. I still feel like I didn’t give up so thank you!

[@eivindgjengstjohansen9625]

You should make a video "10.000 metres challenge"

[@sdbullard02]

Nice video. I hadn’t touched a rowing machine in a few months due to COVID and couldn’t remember the last time I did more than 2k in the gym. Gave up my gym membership and ordered a machine for home. When it arrived yesterday i decided to throw myself in the deep end and do a 5k. Finished up at 19.15, then came back this morning and hit 18.54. Pretty happy with that, but definitely could have shaved another 10-20sec off with a few adjustments.

[@mackpee]

I nailed a 200km rowing charity event with this and other km workouts and then doubled down with this 5km towards the end of the month to reach my goals. Absolutely amazing the coaching you have here Shane. And especially with my old York machine, keeping pace with you kept my accuracy up. After i stopped running at 45, rowing has increased my cardiovascular capacity along with my weights training .. Thank you Shane

[@spencerandchurchill]

Thank you I have trying a sub 19.00 for months after following you I am now doing regular 18.50s not bad for 52 !

[@krwwc6]

Thanks for what you do. Last week was 5k < 20 min. This week 5k @ 18.55. Your videos have got me enjoying rowing again. Much appreciated.

[@endo71]

18:36.5 @ 1:51.7 That was perfect for a post Christmas kick in the ass. Done this pace before but it’s been a while and after holidays, this was a great ego check. As always, thanks Shane!

[@endo71]

2 year ego check. After tearing my ACL/PCL/MCL, meniscus and fracturing my femur, it’s been a long and depressing road back. Body weight went up, fitness went down, but trying to show up again. Only managed a 1:59 split but I guess that’s still sub 20 min for a 5k. Only place to go is up!

[@sgibson6296]

5117.74 meters in 19:10. I’ve been rowing off and on for 4 years. Currently an injured marathon runner. This felt great! Thank you!

[@FFLVFD]

I’m in the 18 range daily. My best ever was 17:57. Love rowing and your KZbin channel.

[@jgg0207]

Faded too much at the end, just missed it, will come back next week!

[@TargetBreaker1234]

Thanks for all your training vids - stuck 1:54 on the screen and stuck to it and then came home strong with an 18:54.1!!! Now time for the sub 7m 2k!

[@jp2650]

I PB’d today at 24:04.

[@tcasswell]

19.10...but matching Shane on the strokes thats an improvement from 20mins or so. Thanks Shane for these videos, I have sorted out my technique and have stopped "flailing away at 33s/min!" Please keep up the good work!

[@sebastiangarnett5084]

Seriously, THANK YOU. I’ve always struggled getting under 18:00 on my 5k (my previous PR was 18:10) but thanks to your coaching, especially on the last 1k, I got to 17:50.6 !!!!!! You’re such an amazing coach, Shane. And I appreciate your videos more than you can ever realize. I just moved to LA during Covid, and since my roommate and I are very serious about social distancing, rowing has been my main form of training. You’ve made me such a better rower in a matter of weeks

[@sebastiangarnett5084]

Watched this again, and beat my old PR from a week ago! 17:19.3 - 31.3 seconds shaved!!!!

[@marymtbush]

Thanks for the erg-along 5k toward the Dog Days of Summer!

[@ironmanix2835]

I've been waiting for this video! I am going to attempt this PR today. Thanks so much Shane for setting this pace for us!

[@truckingwithgerald7532]

Man I thought I was doing good at 4200m in 20 min...guess I need to aim higher,been rowing about a year

[@actroutt]

Did you hit it?!

[@EdoardoRamella]

18:46.Thx, your videos are 💯

[@actroutt]

50 years old. 18:47 is my PR in the 5 K. I row a 5K 6x week. Pretty comfortable at the 01:53-01:54.5 pace, generally my 5K time is somewhere between 18:55 and 19:10. I’m hoping that by the end of the year, I can hit sub 18:30

[@blakerapos1726]

I'm in schoolboy rowing and have been trying to hit a sub 18 minute 5km, definitely a real challenge

[@jeffmckenzie2658]

That was awesome. 18:58 thanks for the video

[@anthonylovato164]

18:51-- Thank you Shane

[@jagorawigolfandcountryclub1016]

18.55 - Love The motivational comments you during The workout. This workout was great fun!! Thanks Shane

[@sqd8r]

Finally broke 19m 5k. Took a few yrs but got there. Thx for this tutorial.

[@DanielSanchez-ig1jf]

This one is my next challenge. Love that you’re actually doing the workouts so I can treat pacing as if I were in a 2x boat.

[@realestatemitch1552]

5k in 18:51 Love your workouts, Shane!

[@dang9154]

Dude! My battery ran out at 3k. Disaster!! Stayed with stroke rate and sometimes just above, so I'm claiming it! But man, what a workout! Great coaching! ...will have to do it again with new batteries 😓

[@Spitfire194]

I'm 55 -waterrower 152 split... I kicked it's ass! Love this workout Shane!!!!!

[@sashiex]

So I got nowhere near 1:54 but your pacing videos help me so much! Please do more erg test videos, you are amazing!

[@paula916]

AWESOME! ROW ROW ROW! One day I'll be there.

[@LiceoVillaFontana1]

18:20 ! Nice, straight after tennis match... and I started struggling to do 21 min thank you 18:35 today after another tennis match... too hot in August! Great one

[@bertiebot]

Great companion row! Squeezed through with 18.44.1 on first attempt. Head down and onto sub 18. Thanks.

[@markhart9766]

This was really helpful for my first ever 5km row test, was great to have you doing it at the same time. Thank you!

[@jgg0207]

Mama we made it 💪🏽🔥🥵

[@azophi]

Awesome! Amazing.

[@h100039]

I did it!!

[@mikecaseyoshea3594]

Been working on a base over the last month, wasn't ready when this came out. Will have a go at 19 next week and report back!

[@mikecaseyoshea3594]

Ok came back to this and did it. 18:41.3... stayed at 24spm for 3k then pushed the legs for that horrible 4th km. Rate up with 300m to go and dragged it down... wrecked but pumped! Great to follow along, thanks again.

[@paula916]

I think I appreciate the rotating hand claps a little to much. 👏👏👏👏👏 knocked off 26.5 seconds today.

[@paula916]

Knocked off another 10 seconds off my split today ⭕ 👏👏👏👏 I feel it comin'

[@UniversalStand]

@@paula916 Nice!

[@seantheboy64]

19.13 new pb thanks Shane great video, keep coming back to it when I think the form is improving, still a bit to go

[@adameziz3693]

hi Sheen, thanks a lot for this training video, just did 2.5 times which is 12.5K, just feel great!

[@LarrySaid]

18.58.5. Thanks for the push!

[@jgg0207]

Can you do an 18 minute video?

[@elisacerruto8784]

I have finally done 5 k in 18:29. My precedent PB was about 19:30. Now I understand that the recovery phase really needs to last double the push phase, and thet in the push phase I need to concentrate on the strength of my legs and than my arms, not on the speed of my gesture. It was really hard and I thibk that I couldn' t last another minute, but I now understand that I will need to train my endurance with max intensity so that I can do even better

[@DarkHorseRowing]

You found that lightbulb moment!

[@jmontro57]

nice.i really enjoyed the workout.

[@Refluxing]

Wow that’s so impressive I’m a rower in a youth program aspiring to improve myself. Is there advice for getting my cardio better?

[@samuelmwakasendo7643]

I have been very keen to go sub 19 this year . Let me work on this . I will report .

[@Tech_Tobi]

18:58 🎉 first time ever! Thx 4 push!

[@matsjohansson1981]

i just did 19.51 :D i think thats good ;D

[@juliannelson3211]

18m11....PB....for 5k.....at age 47....thanks for the tips!

[@chubbinies]

Did it! And I'm 75

[@robertfrank8293]

This has always been a challenging distance for me. I’ve got my sub 39 10k and sub 7 2k sub 11 on a 3k but this one has evaded me. And after the first 2k today it didn’t look great and I gassed it after 3k and wasn’t sure I could hang with it. But stuck with it despite the heavy leg training day yesterday. 18:51 thanks Shane.

[@squealer42]

Last 5K all-out attempt, hit a WALL half-way. Just... had to let off the gas and recoup over the next 500. Last 2K was good Hind sight-> goal pace was too greedy by 1 single split. Next time will start there, then work to shave off on the back-end. It's too mentally draining the other way!

[@azophi]

I went from starting my 5k at just under 20:30 at the start of the school year to going to an 18:56! I wish i could have seen this video before, and am looking forward to next year where maybe I can break 18 (doubt it but possible.) I was doing around a 26, but I felt myself slow down and so I sped up the SR to 30 multiple times to bring the split down. Bad move. Staying consistent = fast.

[@catherinetremerryn]

Yay, I did it!

[@jeff_howard_afk]

Fell off to around 2:00/500m pace but held onto the stroke rate. Finished in 19:31.6, next time.

[@ginnygonzalez8753]

I love it finished the time but not the 5000m had left 1227m. I'm new to rowing still need to get the technique. Thank you

[@OTFStudios]

SO CLOSE, 4.3k!! I row on an E-520 Fluid and can't get my 500M below 2:15, brutal. On a Concept II I am between 1:58/2:05 500M.

[@ptpiata]

5k in 19:07

[@evanshaw17]

Basically you are doing 227 meters per minute to do 5000 in 22 minutes. How do we set our damper so that your pace equals this distance per minute

[@gunni2235]

18:55! Greetings from Germany! You are awesome!

[@gunni2235]

Just made a huge improvement: 18:25!

[@thomasmuller623]

Wie hast du dich in so kurzer Zeit um eine halbe Minute verbessert? Mir fehlen 26 Sekunden um unter die 19 Minuten Marke zu kommen.

[@gunni2235]

@@thomasmuller623 Damals hatte ich das Rudergerät noch nicht so lange. Daher ging es mit der Verbesserung so schnell. Was mir am meisten geholfen hat, war eine Stabilität in der Geschwindigkeit zu behalten.

[@rohitdogra8230]

Namaste from India !

[@evanshaw17]

I tried this with you but don’t see how to set damper so I am working at the same level as you are. I used your pace but came up short. Could you revise the next videos so people can match you better. TY

[@scottradcliffe4339]

Just getting into rowing at 53 and very pleased with a 18.20

[@fionawatson7691]

Cautionary tale for all you lockdown rowing enthusiasts. I've been an avid Dark Horse follower and only really started rowing in April. I'm a 55 yr old woman and rowed every other day. Managed to get up to doing back to back 5ks with 3 mins rest - 22.30 ish for both. 3rd 5K as a cool down. Then disaster - intense rib pain all symptoms pointing to rib stress fracture. Please don't do what I did - if it hurts stop - there's always another day to chase that PB. Shane, if you have any advice for recovering from a rib stress fracture while still rowing, I'd be very interested!

[@moraytripney243]

So I got 18.50, but I don't know what you think of my approach. I went and shot a 1.45 for the first 1k, and then the remainder of the piece I allowed myself to even go as low as 1.57 1.58 for short periods, with the only metric being the predicted finish time staying below 19 mins. I found I did not really struggle to finish below 19 minutes with this tactic.

[@kevinring4111]

Nice!!!

[@DaveNeve]

Hello. What do you mean by "drag factor". On the rowing machine in my gym, there is a lever that we can set from 1-10. Isn't your machine the same?

[@jp2650]

Yes all rowers have that lever. The rowing machine can go through wear and tear and if not properly maintained, the resistance is not the same over time. So you need to go into the machine menu and find ‘display drag factor’ then you row on different levels, till you find the drag factor should be 120-125 for men.

[@tankmachine9481]

Curious question. I have an upcoming test with the military. In particular, they have a 5000 m row as part of the test. I do not have a row machine. I have resistant bans that go from 10 pounds to 50 pounds. And I am curious how many rows or strokes would it take to reach that with the resistance ban?And in that time frame, if you could contact that would be greatly appreciated

[@blueberrymuffins430]

I just timed myself for the first time and got 18:44 Could you do a Sub 18 minute 5K?

[@justinvalentine1739]

Can you let us know your damper setting on the C2 for your videos? Much appreciated and great workout!

[@switchingearsgarage648]

10

[@scott7730]

Shane is the music in the background on the Spotify playlist?

[@checkrau]

There is a dark horse playlist on Spotify. Not sure if the music is that playlist.

[@oregonberry]

Is it realistic for a shorter person (ok, pretty darn short-5'0") to ever be able to achieve these goals? I'm new to indoor rowing and loving it, but I don't know if it's realistic for me to compare tall people times to my own. For now, my goals are only in comparison to my own times/distances.

[@BOOMBiggityBam]

I'm 4'11", im wondering the same thing. I think maybe its impossible lol

[@paula916]

I'm 5'4 & in my 20's I used to row a 2:00 in a 2k consistently. IMO the best thing is to test myself on a 500k pull. Then I would challenge myself to gradually draw that 500k split through 2k, then 4k, then I would reset my 500k test again. Then repeat the process.

[@aab-el9bd]

how long should it take from beginner to 19 minutes?

[@rgoo519]

Hey there, you said drag is set to 122? I have the same machine and my drag is just 1 through 10. I'm trying to understand your settings. I'm getting slower times with faster stroke rate than this video. Just hit a 20:18 PR before this vid.

[@justinheer9098]

Dude , you're a really good coach ! So I'm a rookie rower but I set a goal of rowing a million meters im 70 sessions in and 482,000 meters coming towards a half million meters ..I'll still be a rookie just with a little more experience..but as i was driving yesterday I thought of something you said about not having a coach and just doing what I want ...its true now im seeking coaches in all aspects of interest in my life ...ps im unable to set my concept 2 by sitting there I just have to get on and row and beat the time ..any pointers on adjustments that will allow me to set my machine up the way you coach it ?

[@redzuanmegat3182]

Hey Shane. I’m using an old Oxford 5 Horizon Fitness. And this thing does not have a setting to adjust drag. I’ve been following along to this workout and the split I could get is only a 3.30. Am I wrong in thinking there’s no way I’ll be able to get to a 1:54 on this machine?

[@fkh3556]

I am rowing in the gym on a C2 rower and can go 5k in under 19 minutes. I am wondering wether I can go sub 7 minutes for 2k but I don't want to be that guy who goes way too hard in the gym and there is no rowing club around :D

[@DJ_TRON]

Hmmm let's see. I'm an occasional rower and I can do 5k in 21mins. So I think it's safe to say if I wanted to I could reach 19mins without a coach. Rowing a short distance like 5k doesn't take any training.

[@thomasmuller623]

Don't underestimate it. 2 minutes doesn't sound much, but it is the difference between 175 watt and 236 watt. That is an increase of 34%.

[@fabiolar8486]

🤜🏼🤛🏼💪🏼🥵

[@brittanygibson461]

How different is this workout if we have a magnetic rower?

[@marvinbampton3565]

What's your average wattage??

[@markhill8590]

Hello new to the channel what level did you have your damper at?

[@Vindicator0802]

My best 5k is 19:23. I followed your pace and I realized my damper was too low (4.5) to maintain a 1:54 pace. I am 5'9" and couldn't maintain a 1:54 at your pace. I had to increase my stroke rate to 29 spm to stay at 1:54. You look much taller than me; is it realistic for me to row a 1:54 pace at 24 to 26 spm? Following your pace, but stopping twice to adjust damper setting, I rowed a 19:50. Thanks for the video.

[@mariomorais1974]

23 minutes I'm 50

[@harleymbaldwin]

OK, so Im pretty new to rowing (staying w/ friend who has an older PM2 in basement - been using it for 2-3 weeks now), but I have followed your earlier programs (beginner into Inter. intervals etc..) and I set this 5K properly AND kept your stroke rate BUT your calls at 1000m, 1500m, 2500m etc...were all quite a bit "earlier" than when my monitor showed me reaching them! How can that be when I matched you stroke for stroke? Could the setting of the drag lever (I'm at 3 to 4 usually) or what am I missing here?

[@housecatdana]

18.41 💪 Rowing for 14 days now.

[@switchingearsgarage648]

What’s the damper setting you used?

[@mariomorais1974]

5k in under 25 minutes, I'm 48 years old.

[@roundisashape2240]

What is the resistance at? I want to try it but I don't know what to set the settings at.

[@damiendegrasse]

He mentions the drag factor in the intro, set that around 115-130 depending on personal preference.

[@edinborogh]

LOL, cant go faster than 2:23 split..

[@gc6854]

I need stroke....

[@marvinbampton3565]

What's average wattage??

[@MawksProductions]

I've been frustratingly close to breaking the 20 minute barrier for a 5K erg row, but I somehow never get there. My best time is 20'17" with a split of 2'01.7". Don't know how to quite break this barrier as I always tend to gas out around the 4k mark..

[@actroutt]

Keep going Chuck, you’ll get there. I had rowed regularly about 20 years ago, then stopped. Got back into it in January of 2019 and did my 5K in the 22 minute range, I row a 5k 6x week and my time consistently dropped. I’m at 1.9 million meters since 01/22/19 and I can row a sub 19 5K consistently now. I’m 50, 6’2” 275lbs. If I can do it, anyone can. push through that 4K mark and dig deep. A lot of it was mental with me. Good luck

[@Kikael86]

Hello Chuck! I would recommend a lot of steady state training, so keep your heart rate low (about 60%) and do 40 min (or up to 90min) many times per week, atleast four. You gotta build your aerobic base to keep getting better at longer distances. 5000 meters need some good aerobic fittnes level, so gotta see the effort.

[@kennethnelson175]

You need to do some interval work to build strength. You don't need long, long rows. Between ages 30 and 50 my only workout was a 5k with a 1k warmup.