The Only 3 Rowing Workouts You Ever Need
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- Опубликовано: 4 июл 2024
- Ever wondered how the sausage is made when I'm writing workouts? Well, here you go!
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Doing a 100 day challenge for weight loss with a couple of friends. Day 51 currently. Rowing twice a day 6 days a week. Morning session with some of the 30min ADVANCED playlist trainings available here with 5min warmups and 5min cooldown (on avg gives me 600kcal) and in the evening just a steady rowing with low heart rate while watching movies and sports (going for 1000kcal target here, typically takes me ~14-16km). 17 pounds gone so far, around 20 more to get back to previous shape. I'm amazed by how low impact rowing is. My knees would not survive this regime on a treadmill and on a rower doing just fine. Thank you for all the workouts available here!
Wow that’s super impressive 2x/day. Good luck!!👍
what was the first week like? I want to get my SO rowing but am having trouble convincing her. were you doing the same workout then as now? (sorry, I just saw this was a two year old comment)
You're definitely finding a groove with your presentation style. That hard work is paying off!
Thank you Patrick! Really appreciate hearing that
Training for a marathon row for my 62nd bday in Jan..just found your channel. Thank you!
Love this channel and your an amazing coach! Helped me so much learning to row ! Best content out there presented by a cool guy who is relatable ! Love all this
Ditto!!
Sorry to be offtopic but does any of you know of a way to get back into an Instagram account..?
I was stupid lost my password. I appreciate any assistance you can offer me!
@Ricardo Kylo instablaster ;)
Shane, seriously, I really appreciate your content. There is always a teachable moment with your videos mixed with humour. As an educator with 32 years in, that is the absolute perfect mix to keep people engaged. Rowing is a sh%tload of fun but you are correct to qualify that it's not the be all and end all for fitness. I like your change in mindset brother!
Started rowing a few months ago, and I want to thank you for your informative videos! Currently rowing 4 times a week with 2 of the short/ fast and 1 each of the mid and long workouts. Thanks to you, I no longer consider myself a complete fool on the erg...still a fool, but not completely. Best wishes.
Shane, you let me open the link every time you post on IG and is always both, entertaining and educating! Great job!
Shane, your videos are very informative and your follow along videos have made me love rowing on my erg again. I've got a Kettler magnetic rower which has a useless and wildly inaccurate SPM reading and your follow along workout rowing videos have totally got me back to using my erg again. I am now on a personal goal to reach 50,000 strokes and reward myself when I hit that goal by upgrading my erg to a water rower. More power to you!
Thank you for this and the rest of what you give. You make me want to row, even coming off an injury/illness.
Spot on, can definitely break down my training sessions into these three buckets! I have power but lack an aerobic base, so trying to do more of bucket three, but still doing bucket one once a week and bucket two twice a week.
Yes, keep it simple... at least for Beginners! I'm not sure if you've ever done any videos where you recommended the best and/or most affordable Home Rowing machines & necessary equipment/accessories? If not, hopefully, you'll make one in the future. Thank You!
Plenty of gratitude Shane DH. Respect. With a background of 10yrs surf boat rowing, we use the ergo for dry sessions and mind breakers. Your tips align with the coaching ive got over the years and how I train. So good your making the erg exciting and fun/ althu its the suck that will always sux. haha
Thank u for the info.i been trying my best to improve my 5k under 25 mins for the past yr and a half.
Loved the Dennis the menace cartoon describing thought during the longer rowing periods hahahahaha. Currently rowing 3-4 10km’s a week. Extremely nice, easy and good to check and optimise the mechanics.
Thanks
a good example, we have 4 main types of trainings where i row. 10x500m - 4min rest, 6x 10min - 3min rest, 3x 20min - 3min rest, and a 2x29min -4min rest. and basically all our workouts are variations of these, meybe differnt tempos during the set, meybe differnt tempos for each set, meybe a constant low tempo or high tempo, but overall these tend to be the main types (most exercises longer than 1k we dont work on meters because we train in groeps, so if you do min everyone starts and stops at the same time0
By the way, thank you for the advice/guidance Shane, you have a follower in me. 😊
hefty and grindy is my weakest of the three buckets... gotta keep working on this! Thanks Shane!
You got it!
Incredibly timely video. I’ve been noticing that certain types of workouts tucker me out more than others at a similar pace and distance. Anything involving sprints just kill me, however I can go for faster splits consistently with more ease. These energy sources (aerobic, anaerobic) are fascinating. I’m starting to also wonder how dirt can play a role in how well you do at them. For example somebody might struggle with sprinty workouts if they are on keto diet, etc. -Chris
If you really want to dive in, google OPT or OPEX and energy systems lectures and you'll find some really interesting stuff.
Aloha! How much of a warmup would you generally suggest for those three workouts? Mahalo!
Amazing workouts and technical coaching! I rowed with Shane this AM. I'm a 21:20 5K and have a goal to hit 20mins! I think i need to join Dark Horse Rowing for some solid private coaching.
We’ve got you. Come on in, the waters fine!
What about low intensity training ? I have red that workouts with a strokerate below 22 for about 30 minits are pretty good for improvement.
At the end of this all is health as the "gratis". Unless, of course, you exaggerate with the amount of exhaustion and do not give your body a proper rest.
The sole reason for which I do rowing is health. Progress is fine, but this is just an emotional prize. The expected outcome is health, mobility and fitness. It makes everyday life a lot less exhausting and painful.
The more pain on a rower, the less pain in life. To a reasonable extent, of course, because contusion can ruin all the effort very easily.
Shane - would you say that long grind bucket is more or less Zone 2 training?
For the 30 on /30off sprint what’s a good stroke rate ?
Freakin hilarious! Awesome video!
🙏🏽
Empirical Fundamentals. Brilliant
upper back problem, so no rowing for me for a while. I really miss rowing!
@Ken Hi Ken. Another Sciatic brethren with a drop (right) foot. How did you improve your foot ? Thanks.
Question. Do you or anyone have an opinion about the Assault Rowers. As a gym we are considering that route. I love the Concept 2 but looking into these.
I would personally shy away from them unless you have a really compelling reason for not going with a C2.
Did you mention doing 25x 250m? What's the rest period between each interval? I've never tried that, certainly will consider doing it when I'm next at the gym.
I think these VO2 max type workouts would be 1:1 activity to rest. If I'm mistaken, hopefully someone will correct me.
I bought a York Glider X3000 it’s old.. it’s suffering..not rusted....grinding loudly. Would you please direct me how to loosen it up.
nice hoodie my friend!
Foreshadowing
@@DarkHorseRowing where can I get it?
@@kadekandirabindra9330 You've got to earn the hoodie...
I row 1 hour everyday. Do you think is too much??
A long slog doesn't feel that way if you do it on the water.
I recently have done many 2k`s and 10k`s and i am feeling exhausted. What shall i do now ?
Rest.
Or you might want to check UT1 vs UT2 concept. You are probably overtraining a bit on the longer pieces. Steady state rowing for the longer pieces should be at a low heartrate (I do them at max 137BPM because my max HR is about 196BPM). I might be corrected here but I do 4 long sessions at low HR and 2 HIT pieces a week. (If you can row 5 days a week instead of 6, do 4/1.) The HIT pieces are 5 x 1500m at 2k pace + 3 with 4min rest, or 20 X 500m at 2k pace -3 with 1min rest, or a pyramid or 1min + 1min rest at 2k pace. And the "long" pieces are between 8000m and 15000m. Sometimes I do 60mins as well. It's not the most exciting work but it does help you a lot during the HIT workouts and to break your own records.
@@jonathanbelliot509 thank you. Yes i was always on a pretty high heartrate. I will do some steady state rowing until i push again.
Am I missing something, but as much as I love rowing I just don't like bucket 3 so I avoid it.
Please excuse my childish behavior As I mistakenly had my volume turned down and couldnt hear you so I got upset .Your knowledge is unparraled and your videos gave definitely hit a groove .Again please accept my apology.
Got it, thanks for the clarification.
did i hear 24 hour rowing ? 😂
It’s been done. I don’t recommend, but it’s been done.
Above LT2
Between LT2 and LT1
Below LT1
This was very difficult to follow.
Orginally liked your videos but the childish behavior ( whispering ) takes away from your vast knowledge
Color me confused.