Rowing Workout of the Day: FAT LOSS INTERVALS
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- čas přidán 2. 06. 2024
- Looking to lose weight? Are you using the rowing machine to lose weight? Are you looking for weight loss workouts and getting frustrated with success? This workout was designed to be winnable for EVERYONE. Work as long or as short as you need, just keep up with me and we'll get you a great workout.
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Visually Impaired Setup:
b-d-d-a
c-c-a-b-b-b-b-b
a-a
b-e
VIDEO CHAPTERS
0:00 Welcome!
0:20 Checklist
0:52 Overview of Workout
2:42 Programming Your Machine
5:12 Workout Start
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Shane, you are my lifesaver. Been rowing since April, and I’m still quite slow-2.30 per 500 meters, which only gave me two minutes of rest! On the other hand, I’m an 70 year old grandmother...working up to 170 bpm. I owe you!!
Thank you such for the workout!! Last year after battling covid I started rowing with a concept2. Im now at 177lbs, lost 67lbs and at age 46 in the best shape since my early 20s.
1 month ago, for my 50th birthday I invested in a rowing machine. Came across Dark Horse row along workouts. Great content. Love the 20 minute workouts in the morning. Just passed the 30 days in a row marker. New habit created. Thanks to Dark Horse. Was huge part of my daily motivation activation. Keep going.
I just got a rower yesterday on account I ain't going to the gym for awhile. So so glad I found this. I will copy you and do the 20 min morning workout everyday. All the best to you!!!
Thanks a lot ! As an asthmatic person experiencing strict lockdown, I can say that I am fitter now than I was before lockdown. My asthma is much more under control thanks to my rowing machine and your videos. Keep the good work!
Last time I couldn’t keep up. This time I made it all the way through! Love being a dark horse ... light comes from the dark. 💫🖤💫
Thank you for these workouts! This was my first 20 min workout. I did you 10 min workout prior and that helped me with form. So grateful for what you do here. I needed this!
Thank you for making these, completely new to this and it’s nice to be comfortable working out at home.
Just started this week. I LOVE your workouts!!! You are awesome!! I don’t have distance on my rower but I can keep pace with you & it is great!!!! I will tune in daily. Thank you for your guidance!
I’ve been watching your channel now for a couple months learning proper rowing techniques. Just a week ago we received our concept 2 rower. Thanks so much for the work that you do on your channel. I just completed this workout and look forward to doing more in the future.
Great workout! Glad to be a new member of the community!
Hi Seah, thanks so much for making and uploading these workout videos. They are a great motivator for me. I was keeping up with you on the strokes rate but you were about 10 seconds faster completing the 350. Give's me something to aim for. Thanks again, truly appreciated.
Hey Shane, just subscribed. Last fall I bought a rower with my fitness reimbursement at work. Fast forward 6 months and now it's my gym, thanks to pandemic! Discovered your channel and it makes my workouts fun instead of work - thanks so much man!
Hi there! I just wanted to say that i have never done a "follow along" workout before. But this was awesome! I will for sure do this again. Thank you for this content :)
Enjoyr this workout. Great to followi along the videos. Thank you!
Thanx for making it so much easier to keep at it, great workouts and lots of info ❤️
Really good workout and I’ve officially subscribed! Was feeling a little stagnant rowing on my own. This definitely created a new challenge and my time went quickly in the gym! Thanks!!
Just started up. Awesome thanks!!
58 years old here and rowing for a few years. Love the videos, they really help me a lot!!! Great work!!
I am in seoul. I just started to following you and rowing my routine watching you youtube. It is great motivation and video!
Hey Shane, I really enjoy your videos. I recently purchases a C2 rower, and got back into it after a couple decade layoff. Your instruction and interval training has resulted in a much more efficient workout, and some really tired legs! Looking forward to more from Dark Horse. Thanks!
Thanks! This was a good one. Ill be coming back to this one!
Great workout! Thank you!
Hi! I am 65 and just getting started! I have done many kinds of workouts for the past 40 years but this is the bomb! Thanks! 😁
Wow first time I did this workout and made it all the way through,! Thank you😃
Excellent workout, thank you!
Feeling so good after this interval workout. Following your technique guide and your exercise videos has made a world of difference for my overall health and wellbeing 🙏🏼
I went to the gym Monday and had to wait about 20min for kickboxing class. I saw the rowing machine and hopped on it, I thought of your channel, I started rowing, thinking I'd do 15min, but ended up a whole hour, 10km! I had forgotten how awesome the rower is. You inspired me to get back on it. I will definitely alternate with running! =)
That's amazing! Love that you found a great workout.
This is awesome and intense. Hard to keep up but I made it through. Will save this video for future workouts. Thanks, Shane!
Wow first time doing this circuit and I loved it. New to your channel and to rowing, thanks!
Great workout!!!
Great video Shane 👊
awesome workout! thank you ever so much for the endless workout suggestions, education and community build up.
You got it! Hope you really got some value out of the workout!
I don't know why you thank us so much we are so thank full to you,undefined rest time ,i did not know that existed lol,to be honest i thought i was going to get left behind however you structured the program so we could all be together more or less , I was an average of 60 meters behind you on the sprints ,really happy with that ,first class again Shane ,thanks
thank you! I'm new so this is dope to have something to start off of.
That was harder than expected. Nice!
Awesome!!!!
Thank you. Your work is motivational and is making a big positive impact to me.
Awww that's amazing. Keep coming back, that's truly what I hope for is to see you guys take what you need from these videos to make moves in your life.
Thanks for that..that was great 👍
Oh I learned how do that on the monitor which will be perfect for doing burpees, slam balls or on swings in rest intervalls!
Thank you!
New to Dark Horse...my fav workout so far!! Kickin butt!
Great workout sir!
Thank you!
I am blind I love that you gave the directions for The pm5
Thanks so much I really enjoyed the work out with you
Love these workout.. do you consider rowing a cardio workout or more a general muscular workout?
Keep up the good work 💪
Fat guy here, Concept 2 is in the mail, looking forward to trying to get back where I need to be. Thanks for all your info and enthusiasm!!
Love your videos great work out😁👍🏻, have been curious is there any particular shows you feel that works best with rowing?🤔
Excellent workout by super influencer and to coach
I researched rowers for MONTHS....MONTHS. Finally decided on a specific machine, ordered it. I received it yesterday, put it together and only cursed 3 times. I work out daily and am thankful for mobility. I LOVE ROWING!!!!!!! I learned how here- I feel different today. Gonna row 25 minutes today- yesterday 15 minutes. The challenge made me ROAR wildly....luckily we live in a remote place. I need one o' those baseball caps so I can get fully into character......lol. Ummm, thanks! Bye.
New best times on this workout today, average 114.7 per 350 at 1:46.6 pace. Just started back on sprint intervals to augment longer distance rows, and I’m happy to see improvement.
I'm really liking your channel. Educational and motivational. Do you generally categorize your workouts as beginner, intermediate and advanced? Where would I find those tags?
Thanks Shane you are a great motivator maybe one day I will catch you up ha ha
Awesome workout! FYI my Garmin fenix reads 55bpm thru this... classic.
wow never had a shout out on a youtube video before. Thanks Shane, and having the button sequences is fantastic, thanks for making that change.
I got you brother. Thank you for pushing me to learn.
Wow wow, this was awesome!👍🏼🥵 And I reached a PR!😬😁
I'm just starting to get into rowing. Came across your channel and have really learnt a lot. Really appreciate the visually impaired set up instructions in the description as a blind person, thank you for that! Only wish could compare my technique to your own!
Also, which button is the continue to row one please?
I believe it's D, so sorry I didn't include that. And you have MegaTGarrett to thank for the push to put in programming buttons!
Thank you DH!
🙌🏽🙌🏽 always
Thank you for sharing your workout. I'm a new row owner, and I'm trying to learn the right techniques. I'll save your videos to work out following your instructions. Thanks again.
Gréât motivation following you from a Indianapolis
Awesome workout.
Glad you enjoyed.
First time; rowing 80 to 100 behind per cycle, but enjoyed it..... Thank you
Really loved this workout which I just did. One question for you Shane; what is your damper setting for this workout? I don’t hear too much on your channel about damper settings and I think a short tutorial video post would be really helpful. I can’t never beat you to the punch, however, after adjusting my damper from 6 to 10 I finally did 😂, albeit not by much, but maintained a 26 S/R throughout the workout. Still, that damper setting makes a lot of difference. Thanks as always! I almost used Sunday as an excuse not to jump in the saddle today and sure don’t regret getting it done. The only workout anyone refers is the one not done 🚣🏾👍🏾!
Nice love the follow along less talk more workout
Saw the struggles with the watch-based HRM. Just wanted to share that I’ve had good luck with Wahoo’s Tickr X chest strap HRM with the PM5 (and PM4, for those with older rowers). Heart rate is displayed on both the PM5 and in ErgData. Thanks again for all the great WOD videos.
Do you know if it syncs with the garmin Fenix watches?
Don't you just LOVE the sound that machine makes?!? Me neither. That's why I bought a WaterRower and I'm glad I did.
You are the best
Subscribed
I am not getting winded although I am positive my technique is ok. I feel great after. I'm actually working out with your videos. Any advise?
Just did this workout today! Awesome. One question though. I'm a beginner but fit...where should I keep the damper at? 3-4, or 5? Thanks.
I watch all your posts and feel I have learned a lot, I am 50 yo and have managed an exact 7mins for 2k so pleased with this but I want to go faster when I view the force graph on the PM the slope up to the peak is concave and not convex thereby reducing the area under the curve, what am I doing wrong?
Great workouts - I really love your channel. As for your comments about your heart rate monitor in this workout, I've never had good results with my optical/wrist-based heart rate monitor while rowing. The "sweat" theory posed below isn't correct because the monitor is very accurate when I run -- and I sweat *buckets* when I run. My opinion is that it fails during rowing because the muscle contractions in your arms (especially during sprints) have a big effect on the rate of blood flow at your wrist, which confuses the monitor. I only use an electrical/chest-strap monitor when I row (the Wahoo Tickr) and it never has a problem with accuracy. As far as I know, any monitor that uses ANT+ technology should be able to pair with your watch.
Keep up the good work... every time I get a new rowing friend I tell them to watch your videos.
You are right that you cannot use optical-based heart rate monitoring when rowing or any exercise involving forearm contraction.
I do these workout every week, always with you. That keeps me motivated. Love from 🇩🇪
WHOA!!! That was awesome!! Roughly 1:24 avg
Nice work!
Loved this workout!
On the internet the body is a company, great dividend! 🧐😁😁😁😁
Are you in San Diego? Do you have a local gym? Love the videos!
On most workouts especially this one what’s the drag set at ?
Do you always have the monitor set up to split time? I use the water rower at the gym and it's typically set to wattage. Could you suggest markers for wattage to maintain for the 350 or 500 ( for an average rower 😉)?
You are the perfect amount of skinny. you're beefy-skinny. Which is fantastic. So yeah, watching you row with your shirt off has improved my evening significantly. Well done you.
🤣🤷🏽♂️
Liked and subscribed. Corona destruction
For what it's worth, I was able to selected "Undefined Rest Time" on my PM3.
No kidding? I didn’t know they’d added that option for the PM3. Very cool thank you
This Nelda from Team Melaleuca. I just got my rower last Thursday. I did this workout today (I have rowed at the gym qute a bit but not for the ast 2 months.) I work at about 1/2 your meters per minute but I finished. So what? I will be 80 in 6 weeks.
First off thank you .Question on intervals .the defult interval in custom
1-2-3-4-3-2-1 .i have had a concept 2 getting dust on it and decided after getting on the scale its time to get some weight off.i did a work out 32 minutes 5007meters and about a 22 spm.after i completed the workout it only showed about 3800 and i rowed during the rest with my arms mostly .does the PM5 only record the workout and not the rest meters? also thanks for opening mye up to the different interval and other things then just 2K and5 K .id like to see some videos on the options and different things you can do with the PM5 thank you so much !
PM5 shows your rest meters, too. You can see it through the 'Memory' menu.
www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory
Hello, should I look to add more intervals over time, or reduce the rest?
What about if you have those magnetic rowing machine? Due to the current situation I bought those for home workout. I stay in apartment complex and though the air or water damper will be loud...
I know it isn't crucial and everyone is different, but what resistance do you use for this workout? Thanks
Is that monitor on the right what the monitor on your phone looks like? Also, is that a model E? I couldn't find one, so I ordered a model D.
super coach ;;; ammazing;;;,,,, mor please tu es un champions bravooooo
Pretty tough one. But GOOD
Where’s Shane? I haven’t seen a workout for a while! Hope all is well!
So basically to dumb it down , it’s 5 rounds of 4min , in that 4 mins u do 350m sprint row and whatever time u have left in the 4 mins is ur rest ?
bought the new stairmaster rower! its great although i wanted to purchase the concept 2 they were sold out :( im having trouble connecting to any app out there. does anyone have this problem? does asensai work on any rower. need help guys!!!!
I row 4-5 days a week and I have a Concept2 w/a PM4 monitor. If I do a variety of workouts, is it worth the expense to buy a PM5 and add it onto my Concept2? It sounds like the PM5 makes some things easier, and I can afford it, but I don't want to waste the money if it's not much better than the PM4. (Just to be clear, I'm talking about changing monitors, not buying a whole new rowing machine.)
I totally enjoy my pm5 because it can connect wirelessly to my phone so I can have ergdata chatting at me letting me know of my progress. wireless connection to third party apps is a definite plus for the pm5
I think is comes down to convenience and whether you're working out using your phone with ErgData or LiveRowing, etc. You'll need to use a cable to connect your phone with the PM4 while it almost seamless to connect wirelessly on the PM5. All the workouts that Shane puts out seem to be supported on the PM4 and both monitors support Ant+ type heart rate transmitters (like Wahoo's Tickr and Polar's H10). FYI, last I checked it was about $160 to upgrade the monitor.
Great questions and It looks like the comments below have done a good job of breaking down why or why not you may want to consider the PM5.
Are you able to tell how many strokes equal a meter? I have a rower that only counts strokes and I need to get 5000 meters by 25 minutes
Hey up dude. With that SR of 26, what is your average time per 500m for the 350m?
Thank you so much for these. This one particular was a great workout. They are all very good. I did 4k total about 1:50 split on the sprints. I struggle with the stroke rate work you focus on. Being a CrossFitter faster is what we do. Learning from your stuff. Thank you thank you
I think it's sweat that causes the heart rate to fail. Chest strap works though.
Man, I was hoping I wouldn't have to buy ANOTHER device and how weird is that that "sweat" causes a heart rate monitor to fail?
@@DarkHorseRowing yeah i think i t refracts the laser light perhaps.
show the PM5 already!!!!...!!!
Have you considered Frontier X for heart rate monitor information ?
What are the benefits of rowing?
Why put ads in the middle of a workout video?