Hi Shane. Thank you for the tips. I’m a 42yr old lady and discovered I’ve been rowing completely incorrectly for years! Thanks to you I’ve fixed this and I have been focusing on the pick drills and all the beginner workouts pretty much 5 times a week for the last 2 months. I gave this a shot today, and managed 24:18. I struggled to keep at 22stroke rate - kept veering slightly up to 23/24. It was hard but I really enjoyed the workout! I definitely need to keep working on the beginner workouts to focus on maintaining my stroke rate and pushing harder with my legs now. Thank you. I absolutely love rowing ❤

Just did a 21 minute 5k ... I don't think I could go faster even if pursued by sharks wearing lasers ... But I've bookmarked this and will try and keep up over the next few weeks! (Scott - 57 years old.) Thanks for the vids!!!

@philundercoffer8098

3 ай бұрын

Scott. That's still pretty darn good. Way better than this 63 year old is doing. Great job and keep on keeping on.

As a 68 year old lightweight I finally got below 20 minutes by a hair (19:59.4) Puts me around the 90th percentile worldwide. It's nice being a big frog in a small pond! I'm still however in the process of refining my stroke technique, I may not be stronger next season but I think I can be more efficient.

Thank you, Shane! Your workouts have helped me pass my row event during my Army Combat Fitness Test! Love your channel! Hooah!

Shane makes it look so easy. But look at how powerful his stroke os and how taught chain is throughout. Hes a great motivator but us mortals keeioyr own rhythm and enjoy his coaching

Made it in 19:59. That was hard. Thanks for the tips I started rowing 3 months ago and my first 5k was 25+ minutes 50 yrs old 5’7” 145 lbs Great work on the instructional videos!

@lmc4964

4 жыл бұрын

im 51, before lockdown I was trying to get 2:00 for the 2K but I was getting most of my cardio from cycling, I got close 2:01ish. Post lockdown I started doing the 5000m twice per week with the aim of mixing in the 2k in Sep maybe, its starting to bite now, Im at 2:22 with a heart rate of about 150. I am hoping to get to 2:10 by Sep. Its good to know 2:00 is doable.

I just did my first 5k today in 25:53 (in very proud of those 7 seconds) with the damper set to 5. I'm a newbie to rowing and really had to focus on my technique but man was it awesome!

@SoulFire209

2 жыл бұрын

It’s addicting

@JulianShagworthy

11 ай бұрын

So, what have you pulled that time down to in the past 3 years? 😁

Thank you. Your new-starter videos were a great help when I first got the Concept 2.. I've rowed a lot since then. Not especially pushing as wanted rowing regularly to become the norm and it now is. Time to push and yesterday 'we' did an under 8 minute 5k. Much appreciated

Dude, under lock down here in NY. You have idea how these workouts are helping me keep my sanity. Keep 'em coming and THANK YOU!

@nmacog

4 жыл бұрын

Same here my 3rd week of rowing as a newbie am loving it - get up 6:30 and do his 20minute beginners workout followed by 25mins steady 23SPM manage around 8500m

@elecaire9094

4 жыл бұрын

​@@nmacog I'm new too (I'm nowhere near your production, well done!) and in that awesome developmental zone where my form is so bad, I improve in chunks after each time I work with/through Shane's drill videos. He's got a fantastic community in Dark Horse!

Loving your vids and energy, the 5k is a tough challenge both physically and mentally, I set my self a sub 19min challenge and achieved it yesterday at 18.55👍👍 ive been doing heart rate traning and it’s really been working for me 5k is all about stamina 👍

@DarkHorseRowing

4 жыл бұрын

Nice work!

Thanks a ton. I don't think I could break thi without your pace making. This is the first time I've bit the 5k in 20 mins.

Absolutely loved this video …..it was fun !! The guidance throughout is extremely beneficial . THANK YOU 😊

Shout out to all the vertically-challenged people who came in 1000 to 2000 meters short even though our strokes matched his 🤣

@krizziamuehleck4639

3 жыл бұрын

I feel like there has to be a better way 😂

@toto-yf8tc

3 жыл бұрын

If I do 22 strokes pace I will never do 500m in 2mn. I definitely need to go in the 30.

@lizsanford7089

2 жыл бұрын

Wait I don't understand how he did 5000m meters at 22 spm? Does it just mean his watts were much higher than mine? I would have to be at 30+ spm the entire time to hit that goal?

@lesliedreyer5029

2 жыл бұрын

I was going 26+ and I still couldn’t keep up!!! 5’3” ain’t helping me 😂

@jrippon

2 жыл бұрын

No way I could get down to a 2:00 pace at 22spm on that damper setting! I'd be pulling like shit and exhausting myself in a few seconds 😆 Presume this guy is not pitching his tips at short, light, old guys!

Best workout! Loved the music, the coaching tips! I can see and I appreciate the editing and work behind this training! Thank you! 🙏🏻🙌

Great workout! 19:40 first time doing a timed 5k! Kept pace for first 4000m and then upped stroke rate to 26/27. Thanks, Shane - you’re making quarantine bearable!

@SoulFire209

2 жыл бұрын

Nice work! I missed it by 38 seconds.

Nice form, grate music, wonderful beat. Thank you.

Holly Leong here.. Just began rowing. You're an amazing " coach".I have RA & rely on swimming & yoga. Swimming has been out due to covid. I am a dark horse.. where there's a will, we find it,, Thanks for your sweat & bug bites!

I bet a lot of your views are from older folks (50+), my self included. Never rowed in my life until this past year and I enjoy it. If possible I row 5-6 days a week and vary the work. The best I can deliver is 22.5 minutes for 5000 meters. Thanks for all of your great instructional videos.

@DarkHorseRowing

4 жыл бұрын

I always make these workouts with my Dad in mind (who has a rower and sometimes watches the channel) he's 70+ so I hope it helps the 50+ crowd too.

@LiceoVillaFontana1

4 жыл бұрын

Samuel Bonacorsi I am 58 and have just finished 2 5k workouts at 19:50, so I guess it is a question of fitness, technique and height and weight. Apparently both are an advantage in rowing.....

@samuelbonacorsi2048

4 жыл бұрын

Fernando Semprun nice time! I have trimmed my 5000 down a bit but I haven’t broken 20 min - close. I do wish I was a few inches taller. At 5’ 7” it just seems like I have a short leg drive compared to other rowers. But I’m not complaining, you should see my deadlift. Stay safe.

@elecaire9094

4 жыл бұрын

You can count me in that group for sure, I have a lot of leg strengthening to do, I have the weakest legs that ever kept an arse off some ankles but I'm determined and really enjoying the efforts. Can't ask much more than what Shane provides!

@lmc4964

4 жыл бұрын

@@samuelbonacorsi2048 did you find weight training helped? I'd be hoping to get to x2 bodyweight on the hexbar and have a passable bench and overhead press.

wow, first go 19.55 so pumped. was on 28s and 10.8 at the end though. helllz. great coaching

I'm wondering if you might do a video on best starting technique for a 2000m. Keep up the great work! Love your videos!

Just last night I began a 5k and eased into a ~215-220 pace, but was feeling really good after 1k, so sped up... and sped up... My splits were 217, 209, 203, 200 and 155. Average pace was 204.7 That was a new PR for me. So I chillaxed for an hour or two and tried again (after all, I'm trying to hit 200k for the Concept 2 holiday challenge). My second 5k splits were: 206, 202, 200, 200, 157 for an average of 201.2! Soooo close to a 20 minute flat 5k!!

@DarkHorseRowing

4 жыл бұрын

YES! You can do it. Hope you can join me for this one!

@GroovesAndLands

4 жыл бұрын

@@DarkHorseRowing Got it tonight... 19.43! I had more left in the tank, I think. Something that is really helping me is a piece of electrical tape on my PM5, covering my heart rate. Once I see my HR hit 160+, I mentally start thinking I'm close to maxxed out (My max HR is theoretically 180, thought I've NEVER actually hit that). Anyway, I don't mentally shut down if I can't see my HR.

My 5 K is 25:50 with a damper setting of 5. At 69 and 5’4” I’m pretty happy with that. It may improve as I’ve only just started rowing a month ago. I’ve really benefited from your videos on setup and technique. Thanks for all you do.

Awesome!

That form is a thing of beauty

18:58 today!! Your fundamentals videos are just awesome. Truly amazing

My brain saw "20 Minute Ski", and the first few minutes I kept waiting for Shane to jump up and get on the Ski-Erg.

@DarkHorseRowing

4 жыл бұрын

Maybe there's an idea!

Good thanks Shane! I did it 21:34 SR 23 not sure what I'm doing wrong but will keep pushing for the 20min! Maybe my short legs 😂😂

Amazing improvement after watching video 5 of the fundamentals…back to 19 min after watching that video! Highly recommended series…

Rowed my first 20 min 5k today! Thank you!

Awesome workout! It took me almost 26 minutes though.

Thanks Shane! Couldn’t get to 20 with 22 stroke rate but thank you for keeping me going!

Just got into your vids and this got me from 20:12 to 19:32 in one go thanks to better technique. Thanks

Thanks a lot for the videos I still enjoy 🙏🏻 20’ 5120m on WaterRower tank up to L19 😛 Have a magnificent 2021, full of health!

Thanks for posting this workout. It's given me a goal to work towards. My first attempt took me 23:05 on a WaterRower.

@DarkHorseRowing

4 жыл бұрын

Excited to have you join me and let's get you there!

@Langsamraser

4 жыл бұрын

please try to repeat the whole thing on a concept2

@mattc6924

4 жыл бұрын

Maik Braeuer I’ll keep trying. Not sure I’ll be able to try on a Concept 2 rower. But if I get the chance, I certainly will.

@mattc6924

4 жыл бұрын

@@DarkHorseRowing Thanks. I got it down to 22:00 yesterday. I can keep the stroke rate of 22, but can't maintain the 2:00 split. It starts slipping after a few minutes. Then I row harder, trying to catch up. But then I get wore out and need to rest...split slips even more. Great workout though. Thanks again.

Just tried on Saturday and did 19:31 That was exciting (:

Did this, then sprinted the last 500, finished at 19:07.8, wanted sub 19, didn't quite make it, next time! Thanks g!!

thank you!! Thanks to your video, my split increased 3s per 500m! I'm still a long way to 20mins, but I will get there!

you make it look so easy! i used to do 20 min 5k 5 times a week til i broke my ankle at 55...now im aiming for under 2:05 splits at 6k a day. dont know how i used to do it because now it seems impossible.

Looks like i have to save this for my next row. I am a novice and my technique was horrible. I will be doing this for rhe Armys new ACFT and trying to get on the ball.

I am 59 and doing 5k currently at 18:33, my routine to gradually beat this after each time I do a PB is next day do 10k (at 154.5) then the day after 5x 1k( at 1:49.5 each) and the next day 10 x 1k (at 1:47), seems to be working. Aiming to get down to 17:25 which was PB about 15 years ago

Your movement looks very stable and comfortable even though you're making even higher speed than I can.

21:38 / 5000M & 26 S/M. Got some work to do. Shane, you’re a beast!

19:40, getting there.. a month later 19:32, but I have not rowed in a while

It is interesting that this is something I have been working on. Got there. it is a long grind with no break. I even got a friend to do one with me. We put the rowers facing each other offset slightly to get the wind from the other persons rower. We raced through the grind.

@DarkHorseRowing

4 жыл бұрын

So you got it?!

@grahamlocklin

4 жыл бұрын

@@DarkHorseRowing I have no problem getting in the 20mXXs. My progress has been put on hold for the next few weeks. Appendix removed. These pace videos with reminders along the way are great. When I'm at the box and I remind people to breath over and over they look like they want to kill me.

Thanks for the longer distance but it's going to be awhile before I can get to twenty minutes. A good goal for me though. Still at around twenty seven minutes for 5K. Appreciate the lower stroke rate too, I wouldn't have thought it would be enough for that time.

I've never done 5k for time before. I did 4300m in 20 min., not really close, but looking through my workout history, my previous best was 3750m in 20 min. I think I have a goal and a means to get there. Will be replaying the hell out of this workout in the coming weeks. Excellent vid as always! Much appreciated.

@bulldogvillan

4 жыл бұрын

Whooo! Two days later, 4600 m in 20 minutes. 22 minutes flat 5k. Cut almost 2 minutes off my time! Went balls to the wall, going to be a challenge to cut more time off!

Great workout. Found when I lowered the resistance it increased my distance. 3747m in 20 minutes. For my first try at 20 minutes. Will visit every 2 weeks to see if my distance improves. 64 yo 5.7 female. Rowing 6 weeks

Hey there. Nice vid chief. This is my target. Been rowing 6 weeks and got to 20m 57.5 s for 5k. 49, male, HW

Great vid! I have set myself the goal of hitting 5k in 20mins. Current best time is 21:10, including warm up. I will use this vid as a guide and see how I do!

@moamenwali1881

4 жыл бұрын

what is your current weight?

@elliottovell6609

4 жыл бұрын

@@moamenwali1881 Approx 155lbs and 170cm in height

Managed a couple of 2158m in 20 min, but will start focusing on my technique as the starting videos look so good... nice distances to cover 2k and 5k, as they are complementary....

18:49 today, but still prefer this video to the 19min one… again, doing fundamentals 5 as a warm up key 🔑 to an efficient stroke! 1:53 says machine… Thank you!

Thanks for this. Next up, 19 minute video

I know you usually get harsh comments on your music selection, but is these are some good tunes!!

Would have been nice to have the display superimposed in the corner of the vid. Thanks

@narelletaylor183

4 жыл бұрын

Agree

@mikehurleymastersrower

3 жыл бұрын

Thank you for your kind comment, now a year on to the day, so now 85. Think my confidence of doing a 5k under 20 mins was misplaced! Still doing 2k under a split of 2.0

19:48 today! New record for me! Been rowing 3 times a week since August. I'm 5'8" and kept my SR at 22-24 on a water rower.

22 stroke rate to focus on the legs. Noice! but.... I new I was in trouble at the 2:37 second mark when I couldn't stop looking at your socks. Every few seconds I would notice them again and think NO! NO! NO! and lose my stroke rate all-over again. I know it's all about getting the sweat out, & I know it's selfish of me to ask, but please throw those socks as far away from the rowing machine as possible. Thanks for all your hard work.

THANK YOU!!!! I GOT A SUB 20 AT R24 BECSUDE OF YOU :D

72 yrs old . Matched your stoke rate 22 but don’t know my distance as this bone shaker does not give it . But I managed to stick the rate and lifted my mind after a bad day

Tried this today resistance set to 5 and rowed a steady 24SPM didn't drop below 23 at any point but my time is 25:36 - great workout though will keep trying !

I always thought warm ups were a waste of time. I started a 5k with zero warm up. After the first 2k I felt more relaxed. I finished in a 22:55 time. I had more in me I believe. I was trying to finish rather go for time. On the Prosecco now🤦‍♂️

On the recovery you appear to be letting the handle come close to touching your knees before bending your knees. Is that a cue for you? Thanks and keep up the great work.

got 20:28 damn it! last 1k I was all in but couldn't catch up, estimated was around 20:09, I went all in ant couldn't reach it.. wrong pacing from start but I got it next time! I'm sweating like hell! got the concept2 4 days ago!

@ammaralshouli

2 жыл бұрын

Got 20:28 too, IDK if its good or normal, am trying to hit 19 as the top one in the gym is 19:10, give me tips.

So I come at this a little differently. I program 20:00 into my PM3 and try not to implode. Closest to 5k was 4898m. At the moment I'm working to get back to that and 4750m on Monday is my current best. What I love is how this 20:00 GO translates into a better distance for a 30:00 row. Also 20:00 at a pace under 2:08 makes my Marathon pace of 2:20 seem almost pedestrian.

63yo heavy weight 280lbs 6’5” 19.58.5. Sacrificed stroke rate in end.

I am 5’8 and I raw max 3.4k in 20minutes. What I am doing wrong? My pace is around 27/29spm and I feel I am doing a correct movement

Hello, i have a question. I want to make rowing machine my main workout because im not really into those heavy weight stuff (tried it for 8 months but its not for me) but i have very skinny arms compared to rest of my body and id like to work on that. Do you reccomend adding some arm workout to my plan or rowing is going to be enough?

Amazing workout!

@DarkHorseRowing

4 жыл бұрын

Glad you liked it!!

Pace is a funny thing as some days I could do under 2:00 with 18 spm, and some days I am doing 36 spm to improve on my 2k.... although 36 is not maintainable for the full 2k for sure.... at my age at least.

Ah, twenty minutes. It used to be my dream. Then my fantasy. Now I have to refer to that Dirty Harry line: "A man's got to know his limitations." LOL

First try was a 26:24.4

I have a proform 750r and it's pretty clear that the computer is off compared to the concept 2 (the proform is showing more meters, lower splits, probably higher watts). I have access to a concept 2 at the gym and I'm going to see if I can come up with a conversion table. I don't suppose anyone has already done this?

What's the name of the music track? I need this for my work outs. Awesome!

@TomTom-nu9qx

3 жыл бұрын

Same question. Anybody knows?

I use an E-520 Fluid rower that uses water, I wasn't even close. @ 20min I still had 1K to go. And I had to go at a much faster stroke rate. Around 26 SPM.

Shane!! You made me so happy :))) Our Team is donig so good!! Greetings to all the members of Dark Horse Rowing Team/Affiliation!!! Go! Go! Go! HORSES ;)

@DarkHorseRowing

4 жыл бұрын

Hahaha, so glad I could make you happy

@piotrlisiak7205

4 жыл бұрын

@@DarkHorseRowing Shane! maybe next 10K on Team Logbook please..make me happy again;)

@DarkHorseRowing

4 жыл бұрын

@@piotrlisiak7205 Check it now :)

@piotrlisiak7205

4 жыл бұрын

@@DarkHorseRowing 🐎👍🙏😄😄😄🍀🛶🌴🐎🐎🐎🐎🐎🐎🐴I love it 😁👌👏😎

I’ve been rowing for a few months. I mostly do 5000k interval 500m with 1 minute rest. With around 6 drag. I thought I would try this today. I matched you stroke for stroke. With a 3 drag. But my best was a 2:25 split. So I was way off the 20 minute mark. Maybe I’ll try this workout in another month and see if my times improve. But in general, I can’t get under a 2:20 split. Ever. How can I improve my time?

Hey! Thank you for your inform. But i have questions about rowing. I started to row a couple days before. I work in a gym and there is a row machine. The level of the row machine is 6 and the spm is 25 i row 300 strokes in 13 min. And the distance is 4300 meters time for 500m is 1.31 and the watt is 103 is it ok for rowing? I do rowing for lose my weight. I am thankfull if you are answering my question. Have a gr8 day

Wow. Disappointed from Sunshine Coast Australia. Got to first check point and I was 500 m behind. Big downer. I only have basic rower which shows metre rowed and number of strokes. Get my heart rate up though. So happy. Silly me show have calculated at start how many metres I should be doing per minute perhaps. I did improve every split but no way could do 5klm in 20. My technique needs a lot of work obviously.

Did my first 10k in 55,30, the last 2k were a nightmare

I'm 5'10", 165# and 42 years old. My 5k is 19:51, but I don't think that's "down the middle" for the lady Horses. Most of us are feeling pretty good to be able to hold a 2:15 split (22:30).

Well can you make your reference warmup video clickable or just put the link in the description.

How do you do it at the slow SPM? I guess I need to improve form cause I was at 30 average to hit 5100 in 20:00

Missed it by 38 seconds. I was at 24 strokes per minute, but still couldn’t keep pace. I’ll keep digging.

I am new to rowing since I am injured and cannot run. Wanna ask if a 5k sub20min row is same like a 5k sub20 run? Cheers

What’s the name of the song ?

Thank you, Shane! 19:56 using your technique today, but it took me 25-27 strokes per min to keep up (and I'm pretty tall). Should I use a higher drag factor than what you suggested here? (3 and a half is where the damper needed to be for that drag factor.) Great content BTW--thanks for what you do.

@Ratatosk80

4 жыл бұрын

Not Shane but what I would say if you are having trouble hitting 2 min splits using 22 spm and are pretty tall( I take it that means at least like 175 cm or so) you should just try and work on your technique. I know there are some instructions on this channel for rowing without using straps, "feet out". Try that. It will improve your form. Technique is so crucial and makes a huge difference. When I started rowing for example I was rowing 20 spm at around 2.04. As my technique improved the splits started get faster at that stroke rate. Today, 5 months later I row my long pieces at 1.56 20 spm. Even managed to do a couple of pieces at 1.53 when using 20 spm( really gave it my all power wise) and I'm not a big guy. 180 cm, 74 kg. It's all about connection and timing. Feet out basically forces you to learn those things. Reason being there are a lot of incorrect things which are not possible to do when not having the feet strapped. For example, lean backwards to much=falling of the erg, have to use the core much more( for example during the recovery, can't cheat and pull oneself in assisted by the fact the feet are strapped in) etc. I think overall what made the biggest difference in my split time was timing the catch better and giving it length. So letting the chain go as far back as possible into the machine and time the catch so there is no slack in the chain briefly at the start of the stroke. It's easy to fail and start driving without syncing it. Both the seat and the handle should move at exactly the same instance. Feet out makes it so you are more connected with the footplates. It's easier then to learn stuff like timing the catch. Also for drag factor I use around 125. Using something like 115-130 would be fine I guess.

@LiceoVillaFontana1

4 жыл бұрын

@@Ratatosk80 wonderful thanks

Hi! I Just challenged myself and rowed 5000 meters at 15:42. I chose resistance level at 12 out of 24. Did I use too light in terms of resistance? Kind of in the middle of the road right? I didn’t think I could row that fast…..a little confused….

Just did it in 16:07 for the first time. Can you advise me if I am able to follow a professional career? I am 27 yo..

I’ve been following along for a few weeks now. I rowed a lot 10+ years ago but lost interest over time. I’d restart and couldn’t stick with it. I stumbled on dark horse and it makes rowing enjoyable again. Did my 5000m in 19:56.7 this morning. Thanks for the help!

Do you have an 18 minute 5k row video? Have hit 18:17, but need some encouragement to get sub 18.

I did a 19:30 min 5k at 20rpm at drag factor 125 Im 15 176cm at 62kg Is that good to enought to go to the nacional team next year?

18.24 5km on a level 10+2 today New PB

So I’m trying figure out if I should slow down my pace to go faster. I row 2K meters is about 9:30. Not super fast by any matrix but my average SPM is 38-40. It’s tough to go much faster than that. When pace with you on your video I feel like I’m rowing slow as I’m not used to that SPM but you are going faster. I’m about 5’6” 165lbs. What can I do to get faster? Im not sure if this comment will be seen at this point so I might post in a newer video. Thank you

Would be nice with video to explain breathing technics :) Love the video!

@stighenning2352

4 жыл бұрын

kzread.info/dash/bejne/ap5_r7RrerO8ZJs.html

I was probably doing a SR 30 not 22 lol

I am frustrated that my stroke matched with yours leaves me 400m shy. Even busting my rear at 30 for the last 2min and an ad break. Ugh.

Probably a stupid question but am new to rowing. I kept with your pace, set damper at higher end of 3, stroke rate 22 my drag factor was only 100 though and I don’t know how to get that higher? but at 20 mins I still had over 2500 metres to go. I wasn’t out of breath or anything. I am fit as I run a lot currently training for a half marathon so felt I could have carried on for sure and or have gone faster but is faster better, I’m not sure , I don’t understand - what am I doing wrong? I feel like I’ve just ran alongside someone step for step but they have somehow covered more distance than me? 🤣🤣 need help to understand rowing!

Love the channel - I am 6’3” ex a grade rower - matched you stoke for stroke and you beat me by 850m 🤔🤷‍♂️

@moamenwali1881

4 жыл бұрын

pulling and pushing technique might be different but honestly I don't know how to do it with this SR.

@LiceoVillaFontana1

4 жыл бұрын

Moamen Wali technique. Sometimes I get better splits with 18spm than with 22...

My average 10k is around 43.30. I like the sounds of this challenge! Will post back if I ever achieve it :)

@DarkHorseRowing

4 жыл бұрын

Get after it!

What was your stroke rate?? 22? Well mine was 29-31 and I didn't get anywhere near 5km in 20min...

22:14. Not quite there yet.