ROW A FASTER 2K: Rowing Machine Workout for MORE Power

[@wingit4316]

Your videos really helped me develop my rowing. I started watching your content after I first joined my rowing club two years ago, and since then your channel has been one of the main driving forces behind my success. I recently turned 15 and broke 6:30 on my 2k. Thank you for making me fast.

[@blueberrymuffins430]

Wow! That’s some real speed. Ik I’m late to your comment, but I want to let you know That you have potential to row in college. Usually sub 6:30 is good rowing school potential, that’s when your like 17-18 too. Hope you still training bro, big things coming.

[@jgg0207]

Second piece of my workout today, set a PR of 1551 working meters with an average of 1:36.7/500m. Love this workout

[@pt7953]

Did this interval workout for the first time today. I'm a cyclist, new to serious rowing. In just the first 3 sessions, it took my watts to 145 from my usual 65. I now understand where the power comes from and how to get there. Thanks so much.

[@babyktchr7662]

The editing is genius. Love the recovery time after round 7 😂😂😂😂

[@DarkHorseRowing]

We were having fun, that's for sure!

[@cabby0120]

Love that San Diego weather. What a great workout. The intensity buildup and adaptation is excellent.

[@jgg0207]

Set a new goal for my 2k, did this three times, :30/:30, :40/:20 and then :30/:30, actually felt great at the end, can’t wait to hit my goal!!

[@jgg0207]

I failed on the 7 minute 2k last week by about 15 seconds, first test ever, so needed to get in some extra work. Did this three times, the middle 10 minutes was my best I felt like, gotta push that 7 minute barrier over! Thanks Shane! also 50 degrees isn't cold lol

[@markmiller2014]

Have you cracked the 7m yet?

[@markmiller2014]

@James Griffin well done! While I rowed at Uni back in the 80s I dont think I ever did a 2k test back then so I did one last week and came in at 7.16 - sub7 defn the goal! thanks for the inspiration! cheers

[@jgg0207]

@@markmiller2014 how's that goal of a sub7 coming mate?

[@generynkewicz4871]

The pm5 already has the 30x30 workout programmed in under custom iirc.

[@DarkHorseRowing]

Excellent point.

[@monicafelber9844]

Where do i find it ??

[@ancarazo]

@@monicafelber9844 under custom workout

[@em-rg3xf]

This is an excellent follow through. Thank so much. I kept up, just. wow. I'll definitely do this with you again. Thank you so much.

[@DarkHorseRowing]

Perfect! So glad you enjoyed it.

[@GubeTube19]

Im new to rowing, and im a pretty skinny guy. Watching u, im in awe, ur a beast on the machine. Hopefully i can get better and increase my endurance while maintaining good form. Cheers

[@DarkHorseRowing]

You absolutely can. I weighed ~170lbs when I started rowing so there's ALWAYS hope for the skinny guys!

[@monicalewis2076]

Great workout to warm up with, always stressing good form, which sometimes is easy to forget. You crack me up!

[@jaymill9036]

This seems like a great idea for use as a general warm up as well .... or a mean finisher. Definitely using it today - thanks!!

[@DarkHorseRowing]

I'd say great as a warmup if you gradually increased pressure each roun perhaps and DEF a great finisher after a middle of the road workout.

[@Ridcul]

I keep coming back to this workout when short on time..never fails. Best 10mins

[@Elienguitar]

I've been doing it wrong. I thought I needed to be at "8". I've gotten a 7:10 2k with this setting. lmao. time to drop my number now that I understand what the drag factor is.

[@albertnov52]

I row 5000 in 20:16 that’s my pr I’m been rowing for 2 months thanks for the tips

[@DarkHorseRowing]

Hell yes! Can't wait to hear how much better you can get by sticking with it!

[@Lincoln_Hawk]

Thank you for the content!

[@DarkHorseRowing]

Always welcome LincolnHawk

[@lindahays2627]

Fun and not boring!! Thanls🎉

[@harijo4958]

Holy cow I’m just realizing how intense our MRC program is because for our easier threshold workout we will do 2x20min of 30 on 30 off. My 2k is the worst on my JV novice team in freshman year of high school at a 7:52 and I’ve been rowing for a year and a half.

[@saulger6409]

Don't despair. It' s a year later and I bet you're much faster now !

[@SquashDaBeef]

I used to row between 6:50 - 7:00 for 2k 10 years ago. I tried it the other day and hit 8:20. I need to row more

[@DarkHorseRowing]

Do it!

[@dangrantofficial]

Really enjoying your content, thanks for sharing

[@dannyspivak6526]

Soon I will have the 2k again, good workout

[@DarkHorseRowing]

Keep at it!

[@LiceoVillaFontana1]

Back to basics! So goood. Thanks

[@narelletaylor183]

noice whew! breath out...expell..must remember. 💪🏖

[@eleiaandsteven]

2273m. Concept 2 Skierg.

[@marincapital2586]

Fantastic . I’m getting ready to come down to kick ass at SDCC Will you have a booth?

[@DarkHorseRowing]

No booth but I’ll be around there all weekend and I’ll be racing as well.

[@jgg0207]

Always a killer workout, always a pleasure, thanks Shane!!

[@bowsidegraham4165]

Thanks Shane - good to have a erg buddy on-tap - don’t you just luv 30 on 30 off!! 😱😢 Also like the role modelling set with the cleaning/cage-vac routine at the start 👍🏼 - shd be shown to all the gyms/athletes that don’t care!!

[@parallax-attachmentandtrau1568]

Thanks man! This is awesome 👌

[@LiceoVillaFontana1]

What about a 1 min work + 30 sec rest? 30 secs work feels little, and I am pushing up to 1:24!

[@jimbrown416]

As always, so passionate about helping us. We do this w/o at least once a week...and love it. So exhilarating. Personally, my goal is to keep the Meters for the 1st 8 all the same, and that is approx. 135. Also try to keep the watts at body weight. For the last 2 we still maintain the 26SR but push both watts and meters to max. Talk about an HR thrill ride... How does that sound as a guideline for the DH group? While our goals are always individual, I'd love to hear your watts and meters, then have some sort of way to gauge my 68 year old legs to what you do. Stay warm.....

[@DarkHorseRowing]

That's great! There's not much better than being able to nail consistency in your workouts and then knowing when to push the throttle a bit harder. I'm not a HUGE fan of throwing out my scores because 1/2 the time I'm keeping it lighter than I would if I were working out because I want to talk to you guys and the other half is that I want you all worrying about your own progress not comparing yourselves to my times. Thank you for the compliment, I greatly value being able to work with all of you.

[@zakarykoutrakos5124]

Coming here for track, hoping to see if I can use the same ideas for that

[@edwardhayes6113]

Better human being at 88 reminds of when I was in the Marine Corps I received my annual fitness report and my commanding had me sign it. Before I did I said what is this he said what ? I said after eighteen years in the Marine Corps you write Gunnery Sargent H---shows great potential you would think after eighteen years I would hit my potential. He said sign it and get back to work. Any way three times around. Thanks I liked this type tabatas.

[@rbonn3880]

One of my favorite workouts is the classic 20 x :30...notice you used a lower stroke rate than I usually do, though I do keep the damper just above 5.

[@DarkHorseRowing]

Ya, definitely a good one. I like to keep the stroke rate low usually on our channel because most of our audience as beginners so the high stroke rates make the learning curve a bit harder.

[@andrewferguson7673]

Thank you Shane. Definitely watched the wattage increase after 5th interval. Appreciate your coaching and soundtrack. More tomorrow.

[@laytonjames9741]

Great video, as usual. Other indoor rowing videos that propose 2 k workouts either use heart rate or predicted 2k time as a determining factor for how much effort to put into a rowing piece. Unless I’ve missed something in your video you don’t mention either parameter in the 10x30sec intervals. Obviously the overriding aim should be to complete all 10 intervals without stopping (and I assume at a constant 500m slit time) but which of these two parameters should I use as a guide to the effort that I put in ?

[@pamelajoyjenkins8311]

Love this workout. When you say do this 3 times: Back to back no break? Or a timed break between?

[@sk81947]

Talking about 50 degrees made me LOL

[@LanceCampeau]

1:35 pace = 408 watts average... That's a hefty workout! I managed a 1:42.1 pace for one set of 10 x :30/:30r last July... but if I was to do this workout 3 times in a row (30 reps) I'd probably have to lower the pace to 1:48 to 1:50... I'll have to try it and see...

[@jperrott007]

Your videos are awesome, thanks for the effort you put in to making us all better. This is a great workout however I struggle with the pacing, relative to one's 2k split time what would you recommend/expect to be achieving in order to improve your overall 2k time?

[@adanheilaldeguer3048]

The great tecnic, congratulations

[@MacLaw3084]

this beats a treadmill any day.

[@eleiaandsteven]

2025m. Concept 2 Skierg.

[@kris2882]

Can you do something about the ad at the halfway point? derails my workout having to stop and skip it.

[@-taz-]

I didn't expect to see Steve Balmer in this video.

[@jamesclodfelter2370]

I always hate these interval workouts because they're so effective at making you hurt. generally our coach had us do this for 30-40 min at 40s on 20s off, and it will improve your 2k

[@LiceoVillaFontana1]

2250 this time, for some reason I was doing up to 39 spm... and a 3/4 leg push, felt like it... will see how that works on the 2k...

[@templesa]

Great workout! How do I get one of those t-shirts? And the NoBull shorts....exactly which one are those?

[@kathya1956]

I just realized I only do 9 of these. Damn

[@jgg0207]

This was absolutely killer on the assault bike!! Thanks Shane!

[@blackjaguarlord]

Why pull the handle up so high (to the chest)?

[@LiceoVillaFontana1]

I suddenly am pushing the machine towards the front wall.... is it faulty technique or machine is too light? I am clocking 1:25 intervals, but never had this problem before ( although only rowing for 10 days now...) it moves meters on a 20 min workout...

[@jnardac]

Fernando Semprun sounds like technique, had friend at gym who had amazing times when he first started. His rower moved like crazy, with some proper coaching and improvements to his stroke, his times got even better. Stick with DH basics to get that stroke perfect ☺️

[@LiceoVillaFontana1]

@@jnardac Thanks! I have placed machine next to a column and protect it with a log from the garden... Dark Horse is amazing!

[@stevedavis4692]

thanks for the video. but I am looking to improve my 2000m with zero rest time. what do you suggest to improve my technique in order to last the whole 2000m with zero rest time and under 9 minutes?

[@eleiaandsteven]

2432m Concept 2 Skierg.

[@eleiaandsteven]

2511m Concept 2 Skierg.

[@vanillagorillakilla4875]

What would be a good conditioning for Brazilian jiu-jitsu. Typical matches are 5 to 6 minutes. Trying to add to endurance..aerobic and anaerobic plus muscle endurance

[@nickkundrat9757]

New to rowing. The Navy now requires a 7:05 2k row for a perfect score. I have been putting the machine at 10 and do 2k in 8:00 flat. Do I need more strokes or just pull harder?

[@leonc100]

Your drag factor is too high. You need to be around a 5 on damper but better yet right around 130 or 140 on your drag factor.

[@pamelajoyjenkins8311]

If we do this 3x what is the ideal rest, if any between each set of 10 intervals?

[@neilcollins5930]

This work out is default in the pm5

[@clubcentro2141]

Did u try the Krew app? Whats your opinion?

[@Columba82]

Which level ? 5- 6 ?

[@cshepcook]

pretty good form....engaging the arms a bit too soon and using too much bicep. try moving more work into your lats and you'll tire less easily

[@friheimireland]

Done this one for the first time, solid 350 Watts on the clock. Can anyone tell me is that good beginning to 7' 2k, also 174 peak HR, any recommendation to some sprints that could bring HR above 180.

[@aidenmorrella1225]

What's your 300m? Just curious..

[@foowishamewican]

What watts are you producing

[@ukaserex]

For building power, isn't it recommended to rest longer between reps? That's been my understanding. (although it drives me nuts to row slowly during the "recovery" portion)

[@DarkHorseRowing]

yes, in a typical program if I wanted TRUE Anaerobic Power or PC work I would be programming about 5-8x rest to work. I just don't have that kind of time to fill on KZbin but our actual programs are structured as closely to that as possible.

[@boxingnoise6337]

I’m 5”11 & 201 pounds and rowed a 6:54 2k after maybe a month of rowing. I know I’m going to struggle to go sub 6:30 but I want to get as close as I can.. anyone got any inside tips to hang around the 6:30 mark?

[@foowishamewican]

I struggle to breathe when rowing because my abdomen is compressed when going forward

[@bbrkdk1290]

Move your leg to the side a little bit so your belly can get through the gap

[@bigbadlouroma]

Quick question is there any good discounts at any time on these machines?

[@bigbadlouroma]

I just started watching your vids and am interested in getting started

[@DarkHorseRowing]

The only way to find discounts on Concept2's are to buy them used so if you can search your local used market and be patient until one pops up, jump on it ASAP because they go fast. Otherwise C2 just flat our doesn't ever offer discounts. (If you decide to buy a new one though, would def appreciate using the links in our description 😀)

[@iana3659]

Would have been good apart from a fucng advert in the middle

[@cornelialim527]

I did 5K in 30 mins😭😭😭

[@DarkHorseRowing]

Good work! Keep coming back for more.

[@diddy558]

I do 30 minutes in a raw ,no rest.

[@neilfurby555]

Great stuff but why ruin it with that awful music track?

[@DarkHorseRowing]

Music is always going to be very subjective

[@LiceoVillaFontana1]

@@DarkHorseRowing Yes! I like the music...

[@mckm5737]

I agree. Cut the music. To each their own.

[@belouska22]

No what was the track? I loved it!!!!