At a CMU sponsored 2k back in the day, I was staged on an erg directly next to a guy that I really did not like. He gave me a lot of shit in front of other people in my first year on a masters team. At this time my best 2k was probably around 7:25. He was right around 7:00. I didn't think I could beat him but I knew I could bait him into suffering more than usual for 600 or 700m. At about 400m I started cranking 1:42's to get my projected time under his on the big screen at the front of the room. He responded and started climbing back. I was dying, but right with him at 200m to go. I didn't open my eyes again until it was over. Ended up with 6:58.7 against his 6:59.9 in front of about 50 people. Absolutely the worst/best 7 minutes of my life and I think about it often when I have an obstacle to overcome.
Hi Shane, I really appreciate your videos. I started rowing 6 months ago; I learnt my technique from your beginner videos. At age 50, I just rowed 6:48 for the 2K. Thanks so much for your great content.
Hi Shane. Much appreciated doing real time videos especially when training by yourself. One request though, I know it doesn’t make a big difference, but would be to me, include a feed of your screen in the bottom right corner of the video just gives you that extra visual boost especially when you feel that killer pain kick in. Also as another viewer suggested, 8.00 then a 7.30 version would help us less powerful to get towards the magical 7.00 - thanks 😎
I just broke 7 yesterday dropping 8 seconds off my last pr to a 6:55 at 312 watts. I've been trying to break 7 minutes for years and i've finally done it.
@@devaconcc9038 Since I wrote this I learnt my 'Water Rower' times are not comparable to those of Concept 2... I have a 'Pure design' rower, but comes from the makers of Water Rower.. I didnot know this when I wrote those lines.... It seems that is roughly 8 mins...
Thanks for all the fantastic content! I recently PRed my 2k. My previous PR was 7:11 in Aug 2017, and I went sub-7 last month to 6:57. I've had some medical problems for many months now. My strength is down, and so is my aerobic capacity. I can only credit the improvement to regularly practicing the drills that you've provided on this channel. Thanks again!
I am 60. Started to practice rowing 3 months ago, not regularly though. Did my 5000 pb 20:42 month ago. Was dying. Think my hr was well over allowed 160. Bought hr monitoring kit. Did 5k in 21:38 today balancing around 160 hr from 8 th minute of my rowing. Please comment. Cheers Jarek
I just found your channel a couple months ago. Your channel and Training Tall have been very helpful for me to learn proper rowing form. I work as a firefighter, and I needed a way to stay in good cardiovascular shape during the pandemic. Going to a public gym and running outside during a Wisconsin winter are not all that great of options for me. I want to thank both of you as I am now getting the most out of my at home rowing workouts. Form definitely beats my former mentality of just pull harder. 😉 I have done several of your other workouts. I have just started to be able to keep up with your advanced ones. However, I have never tried to beat a sub 7 minute 2k. This gives me a tangible goal to shoot for. Thanks again!
I have broken 7 minute three times now. 6:59, 6:55 and 6:54. You make it look effortless, I was dying lol. I’m tall and heavy so that definitely helps!
Great video, could really use a camera on your monitor to see the watts and such information. We know the 26 SPm is your target but it helps to see the details.
Couldn’t get there... I was able to stay with you the whole time at 26 spm but I was still 78m behind at the 7min mark. Got to keep getting stronger! Thanks for the video.
Thank you for posting this. Was going to wait for the new year to hit this goal. But got a burst of angry energy that needed to be channeled somewhere. I watched this video about 4 times. And hit my first sub 7min at 6:51.3. A huge mental hurdle here and Almost blacked out doing this after the morning deadlifts but finishing up concept2’s holiday challenge with this to go over 100k was awesome. Thanks Shane!
This video resulted in a nice Christmas-Eve present of 1.8 seconds off my PR. The focused 20 strokes at half-way (though I recall losing count around 13), and a power-10 to kick off the last 500, I think helped the most. Also, I did a practice run with this plan at 90% effort the week before, and set the display units to watts to help keep my split spread to a minimum. Now, I just need to add some muscle mass to my stick thighs and the 7 minute goal I never had before .. could be mine!
Found this video based on time on the machine.... definitely a baseline for my endurance at all out rowing. Coaching tips and encouragement spot on! Thanks for creating it.
I think the next time I attempt a 2K I am going to have this video on. I am currently training for a physical test for a police job and it is the 2K on a rowing machine. I have never rowed before and honestly, have done little to no exercise over the last 7 years. I did my first ever rowing sessions, 3 in total, the last one being a 2K and i finished it, but it took me 10 minutes. I need to get down to 8:30 at a bare minimum. Hoping your videos will help me. Thank you for the content.
I’m still shooting for an 8 minute 2K - very close. I just don’t seem to have the leg strength to consistently pull a 1:45 split. However, I have been having a lot of fun with 5K workouts, so all is not a loss.
On my old noname brand rower I had about 6 minutes on 2k. I was like "whats the big deal?" Today I tried it on concept2 and - 7:17... I have a lot of training to do :D Thank you for your workouts, I am rowing with you for some time and it is great.
This Liverpool man has been rowing for 25 years, and has recently, and consistently, broken 6 minutes for the 2,000 metre row. Only this morning, he equalled the 500m record at 1.10.5 but carried on rowing and achieved a jaw-dropping time of 5.26.1 for the 2,000 metres. This is a world record.
I think my collegiate best was 6:54ish at 148lbs (the weightmaker!). That was the slowest in our varsity light 8+. But I had great technique and we won Dad Vail that year. I ended up starboard stroking that boat my senior year to a 3rd place at Dad Vail. I hated the erg. Just got rid of a Model C dinosaur actually...good riddance...but I still hit the machine at the gym sometimes.
Hi Shane. Your videos have been great. I’m at 8:19 for 2k, 22:38 for 5 k. Are there workouts/schedules to do to improve the times? Or just keep doing the 2k & 5k over and over? Many thanks.
Thank you for this video. I started to work on this goal since 2 month. At the beginning it was hard to make 2k in 7 minutes. Now i’m doing under 6:30. My personal best is 5:55. I’m using a WR with 5/6 resistance.
It would be helpful to know your splits, at least for each 500, even better each 250. Do you go fast the first 250 then settle to slightly above 1:45 pace, and then sub 1:45 the last 300 to get the avg below 7:00, or try to keep the pace steady all the way at 1:45?
@@DarkHorseRowing I know the science says even splits is the most efficient way, but I find if I dont use the extra energy I have at the start, it just dissipates and I dont really get the benefit of it in the middle thousand. I've been trying to put a little time in the bank on the positive side at the beginning, hang in there for the middle, and blast a strong finish to get me there. Not a huge differential - maybe target minus 1 sec for the first 500, target plus 1 sec for the middle 1000 and at least target minus 1 sec for final 500. Have to improve my mental conditioning to go with even splits. A little surprised you set the DF at 111. That seems low for a strong youngster like you!
Roy Stevenson I suggest u try row at an achievable consistent pace until the final 500m. Then u can sprint to the finish. I find that this gives me the best time. If u do the math you should be able to know what pace u have to go at the final 500m to get a sub 7. This works for me anyways.
Hi Shane massive thanks for the video's and workout amazing ..... brought a rower after 2 months of UK lock down really starting to see some reversals to the weight and stamina loses due to beer, BBQ's and gaming too much ! Quick question is there any conversations from Concept 2 to Water Rower ?
1) I just started rowing. I did an 8:07 2k this morning. I'm almost 50 and I'm 5'11" and 150 pounds. Is a 7:00 2k a reasonable goal? 2) Is it a reasonable goal for my daughter? 3) In the mile run, what's the equivalent of the 7:00 2k? I'm currently working on the 6:00 mile. Is that about equivalent or is it a lower time?
Just got my concept 2 and completed my third workout on it. I'm 42 with a low level of cardiovascular fitness. Going to aim for 8 minutes first, 7 is well out of reach for now.
I followed stroke for stroke Shane and finished under 7 mins I felt could have gone harder so will do it again another time just to see, my machine not Concept 2 so it might be out a little but not too much, thanks
I did it once. Once. Back in 2004. 6:56.4 I think. As a 5'7" short arse I was pretty pleased. Never managed it again - although I annoyingly did a 7:01 at BIRC a couple of weeks later
I thought 8 minutes was the "great" target time .... now its seven minutes ??? Wow great job to all who have reached this time .... Great videos Shane , Dark Horse Rowing has been very helpful. Sub-7 ... Or Subway ???
Too bad you dropped this video now😡, hurt something at my elbow while rowing.. have to wait until it heals 😥..but would be a damn good challenge.. You've inspired me to look up outdoor rowing lessons 👌👍👏..training to be ready for next summer..🚣♂️
Hi I’m thirteen and am in my first year of rowing and I have recently attended my first indoor rowing champs, on drag factor 160/ resistance 6, I achieved a time of 7:10 on my 2k which I was pretty proud of but then I see three or four of my competitors getting in the 6:40 range (tho they aren’t novice) do I need to train harder (currently six times a week) or are these guys freaks of nature 😂👌. great video by the way.
Hey, your technique is quite imperfect and you would have an easier time breaching the 7 minute mark.. you use your arms too much, you must leave your arms straight as your pivot your body backwards,using your weight in combination with leg drive to increase force, and only then pull in the handle..
Hi. Shouldn't the Warmup go like this. 10 minute build then the 6 minute 20 strokes increasing to goal pace every 2 minutes? Instead of the other way around you mentioned in the video? Please advise. Thanks 🚣♀️🚣♂️
Ok, new to rowing and the concept 2. Just going to that out there lol. I started about 2-3 weeks ago and I’m down to an 8:32 for a 2k. I was the sub 8 minute one and you were at 26 s/m and you were at the same here. How did you shave a minute off? Is it just how hard you’re pulling?
Hi Shane Just asking for a tip for having better mental strength. Every time I start a 2k I end up quitting half way through. What is your advice for coping with pain.
Motivair is right. Your starting way too fast. Keep a journal of your sessions, including your \500m average. Set up your rower with 2k on it and Set The Mental Intention of rowing at a pace that you can make 2000m. Even if it seems like you're standing still. Row at a consistent pace of _____ \500m for the duration. My first 2k's were 11:28,11:15, 10:13, 10:12, 9:52, 9:26. You can row a 2K. It'll just require you renegotiating your expectations. Expect it to be difficult. But also expect that you can row a 2K. Just don't go all "Olympic Super Hero" on it. You'll get it.
I can barely hit 7:30 for my 2000. 1:50 split for me is hard to sustain. 1:45 it is like 303 watts. Still a long way ahead of me. But I can see, that I am slightly stronger from week to week. I seldom do any tests, this 7:30 comes as the first one from yesterday's evening intervals (3 x 2000 / 2 min rest). I just row watching the power in watts (I can see split on my ergData app). I did not give to the first interval all what I had, but I prefer just workout for health than beating records. I hope, that records will come along with routine workouts from Concept2 workout of the day. I just like to row. Great sport, even if only on an ergometer...
It's a combination of stroke rate, power(watts) and length of the pull. You can measure how fast you need to go using different methods. You could go by watt output, split pace, or set a pace boat to know if you are ahead or behind of your goal time.
Ok...I'm new to rowing I have the Sunny fitness water rower. I've been doing the beginner 20 min follow along workout. My masters rowed is always lower. I followed this video, or higher 29-29 Spm rate, although at 7:00, my distance shows only 1100 or meters. I dont know if my monitor can be tweaked or not. Anybody have a clue??
@@DarkHorseRowing Watch your hands on the video of which you are on the erg. We row on the erg as we row on the water. Unless you are on CHOPPY WATER all the time--- They are following the shins which not typical of what we do on the water. Best of Luck on improving that Dark Horse. I know you can do this simple correction.
@@DarkHorseRowing Good Morning Shane- 1. I offered a question and a want you to raise your hands. It is all about rowing well and improving. 'Little tweaks to technique.' Always improving always getting better. None of our techniques are perfect. It is all about the biomechanics my friend. The day we think we know it all is the day we are done. Best of Luck. I hope I clarified . Keep up the great tips!
I read of a guy who discovered his PM5 broken one day. It was giving out like 10x the actual watts he was generating. His first instinct was, "I'm going for a sub 4 !
I rowed 2000m in 7:01 when I was 17 with no training. I presume rowing is probably something is should take up? 🤔 I thought it was ok but not it would a time people work up to
Shane, appreciate the videos, they have taught me a lot. I am new to rowing and love it. Just broke 8:00 2k after 30 days and on my way to 7:30. I would also be interested in seeing the data as you progress through these goals. This video displayed the output throughout the workout so I thought I would include here simply for reference. ruclips.net/video/GtVZeB3PSBM/видео.html. Nevertheless all other aspects of your videos are spot on. That's again! #onmywayto7:30
As usual, you have no clue. This requires an average of 300 Watts for 7 minutes, not necessarily possible. I can barely maintain that for 3 minutes on my bicycle.
The way to overcome this would be to use progressions. Keep the speed at 1:45 and start at 800m (about 3min) for the first week. Second week, move up to 1000m, third week move up to 1200m, and so on. You can always slow down by not progressing one week, but if you're finding it easy, then i would recommend not speeding up, but instead sticking to the plan. With patience over time, it can be possible. I think failing to talk about progressions in the video is a major flaw. There are those who give strategies for progressive cardio, but they are few and far between. In large part you are on your own, but making a plan that is realistic, and sticking to it, is the best way to consistently motivate progress. Same as with weight lifting.
@@clickaccept Ridiculous, my absolute fastest 500m time is already 1:45. My very best 2000m time is 7:59.0. It is physiologically impossible for me to go under 7 minutes. In particular, last season (2019-2020), only 4 people in the world and in my age and weight class broke 7 minutes, at least one of them holds numerous world records.
@@ilanpi Right, it will take you a year or more, of training to improve your physiology. The body adapts and grows, thats the point of progressions. If you stick at it, then you can progress. I understand if you don't want to do, but thats not the same as it being impossible.
For reference, the original post of@@ilanpi was: "clickaccept Ridiculous, my absolute fastest 500m time is already 1:45. My very best 2000m time is 7:59.0. It is physiologically impossible for me to go under 7 minutes." He edited it. @Ilan Vardi You're a jerk, but you're old enough to not be one. Shame on you.
At a CMU sponsored 2k back in the day, I was staged on an erg directly next to a guy that I really did not like. He gave me a lot of shit in front of other people in my first year on a masters team. At this time my best 2k was probably around 7:25. He was right around 7:00. I didn't think I could beat him but I knew I could bait him into suffering more than usual for 600 or 700m. At about 400m I started cranking 1:42's to get my projected time under his on the big screen at the front of the room. He responded and started climbing back. I was dying, but right with him at 200m to go. I didn't open my eyes again until it was over. Ended up with 6:58.7 against his 6:59.9 in front of about 50 people. Absolutely the worst/best 7 minutes of my life and I think about it often when I have an obstacle to overcome.
THIS! This is what it means to be a Dark Horse. What a story.
Hi Shane, I really appreciate your videos. I started rowing 6 months ago; I learnt my technique from your beginner videos. At age 50, I just rowed 6:48 for the 2K. Thanks so much for your great content.
At 74 years old I'm happy with a 7.30. 😊
That's mad at 74
that's extremely impressive!!
Hi Shane. Much appreciated doing real time videos especially when training by yourself. One request though, I know it doesn’t make a big difference, but would be to me, include a feed of your screen in the bottom right corner of the video just gives you that extra visual boost especially when you feel that killer pain kick in. Also as another viewer suggested, 8.00 then a 7.30 version would help us less powerful to get towards the magical 7.00 - thanks 😎
Great vid, but please with the monitor in view!
I just broke 7 yesterday dropping 8 seconds off my last pr to a 6:55 at 312 watts. I've been trying to break 7 minutes for years and i've finally done it.
Amazing!
Wow. 8 seconds is a monster drop! I was thrilled with my own 2 seconds.
6:54!! I only started rowing in April and I am 59! Awesome! Thanks 🙏
Prove it. You are 1 in a million if true.
@@devaconcc9038 Since I wrote this I learnt my 'Water Rower' times are not comparable to those of Concept 2... I have a 'Pure design' rower, but comes from the makers of Water Rower.. I didnot know this when I wrote those lines.... It seems that is roughly 8 mins...
Thanks for all the fantastic content! I recently PRed my 2k. My previous PR was 7:11 in Aug 2017, and I went sub-7 last month to 6:57. I've had some medical problems for many months now. My strength is down, and so is my aerobic capacity. I can only credit the improvement to regularly practicing the drills that you've provided on this channel. Thanks again!
Love hearing that! And congrats on the sub 7!
I am 60. Started to practice rowing 3 months ago, not regularly though. Did my 5000 pb 20:42 month ago. Was dying. Think my hr was well over allowed 160. Bought hr monitoring kit. Did 5k in 21:38 today balancing around 160 hr from 8 th minute of my rowing.
Please comment.
Cheers
Jarek
I just found your channel a couple months ago. Your channel and Training Tall have been very helpful for me to learn proper rowing form. I work as a firefighter, and I needed a way to stay in good cardiovascular shape during the pandemic. Going to a public gym and running outside during a Wisconsin winter are not all that great of options for me. I want to thank both of you as I am now getting the most out of my at home rowing workouts. Form definitely beats my former mentality of just pull harder. 😉
I have done several of your other workouts. I have just started to be able to keep up with your advanced ones. However, I have never tried to beat a sub 7 minute 2k. This gives me a tangible goal to shoot for. Thanks again!
I have broken 7 minute three times now. 6:59, 6:55 and 6:54. You make it look effortless, I was dying lol. I’m tall and heavy so that definitely helps!
20:08. Almost there!
Great video, could really use a camera on your monitor to see the watts and such information. We know the 26 SPm is your target but it helps to see the details.
Couldn’t get there... I was able to stay with you the whole time at 26 spm but I was still 78m behind at the 7min mark. Got to keep getting stronger! Thanks for the video.
Thank you for posting this. Was going to wait for the new year to hit this goal. But got a burst of angry energy that needed to be channeled somewhere. I watched this video about 4 times. And hit my first sub 7min at 6:51.3. A huge mental hurdle here and Almost blacked out doing this after the morning deadlifts but finishing up concept2’s holiday challenge with this to go over 100k was awesome. Thanks Shane!
Sub 7 2k test tomorrow 💪🏼🤞🏼Loving your content 🙏🏼
This video resulted in a nice Christmas-Eve present of 1.8 seconds off my PR. The focused 20 strokes at half-way (though I recall losing count around 13), and a power-10 to kick off the last 500, I think helped the most. Also, I did a practice run with this plan at 90% effort the week before, and set the display units to watts to help keep my split spread to a minimum. Now, I just need to add some muscle mass to my stick thighs and the 7 minute goal I never had before .. could be mine!
Massive! I am amazed at how you make it look simple. I do a sub 8:00 2K and I sure don't look nearly as composed as you.
Thanks so much Shane! This video always gets me pumped and I keep up with you throughout the entire session now!
Found this video based on time on the machine.... definitely a baseline for my endurance at all out rowing. Coaching tips and encouragement spot on! Thanks for creating it.
Extremely helpful and relevant. I'm trying to copy your form. This is just what I needed.
I keep coming back to this. Many thx Shane
I think the next time I attempt a 2K I am going to have this video on. I am currently training for a physical test for a police job and it is the 2K on a rowing machine. I have never rowed before and honestly, have done little to no exercise over the last 7 years. I did my first ever rowing sessions, 3 in total, the last one being a 2K and i finished it, but it took me 10 minutes. I need to get down to 8:30 at a bare minimum. Hoping your videos will help me. Thank you for the content.
I’m still shooting for an 8 minute 2K - very close. I just don’t seem to have the leg strength to consistently pull a 1:45 split. However, I have been having a lot of fun with 5K workouts, so all is not a loss.
Maybe next video I should do an 8 minute pacing video for you guys?
Me too. Using variable intervals to break the monotony. 2020 might be the year I try for a marathon distance....
@@DarkHorseRowing Yes, please!
Yes please! And if you can add word or two on breathing - would be awesome!
I would be happy with an 8 minute, gassed out at 8:30. I don't know how you guys can maintain the pace and watts!
Didnt quite finish with you but i am a PR3, good to follow along with to get motivated for the worlds thanks 👍
On my old noname brand rower I had about 6 minutes on 2k. I was like "whats the big deal?" Today I tried it on concept2 and - 7:17... I have a lot of training to do :D
Thank you for your workouts, I am rowing with you for some time and it is great.
This Liverpool man has been rowing for 25 years, and has recently, and consistently, broken 6 minutes for the 2,000 metre row. Only this morning, he equalled the 500m record at 1.10.5 but carried on rowing and achieved a jaw-dropping time of 5.26.1 for the 2,000 metres. This is a world record.
I think my collegiate best was 6:54ish at 148lbs (the weightmaker!). That was the slowest in our varsity light 8+. But I had great technique and we won Dad Vail that year. I ended up starboard stroking that boat my senior year to a 3rd place at Dad Vail. I hated the erg. Just got rid of a Model C dinosaur actually...good riddance...but I still hit the machine at the gym sometimes.
Thank you!
Excellent footwork and rhythm!
Hi Shane. Your videos have been great. I’m at 8:19 for 2k, 22:38 for 5 k. Are there workouts/schedules to do to improve the times? Or just keep doing the 2k & 5k over and over? Many thanks.
Thank you for this video. I started to work on this goal since 2 month. At the beginning it was hard to make 2k in 7 minutes. Now i’m doing under 6:30. My personal best is 5:55. I’m using a WR with 5/6 resistance.
How do you set resistance on a waterrower? 5/6 of a full tank?
@@DanielWBates there is a water level gauge on the side of the tank. I use this this like indicator.
This is really great! Thanks Shane
You’re very welcome!
Great idea for a video!
Thanks Chris.
It would be helpful to know your splits, at least for each 500, even better each 250. Do you go fast the first 250 then settle to slightly above 1:45 pace, and then sub 1:45 the last 300 to get the avg below 7:00, or try to keep the pace steady all the way at 1:45?
Good question, but they're 1:45 for the entire thing. It was steady all the way through with no sprint start.
@@DarkHorseRowing I know the science says even splits is the most efficient way, but I find if I dont use the extra energy I have at the start, it just dissipates and I dont really get the benefit of it in the middle thousand. I've been trying to put a little time in the bank on the positive side at the beginning, hang in there for the middle, and blast a strong finish to get me there. Not a huge differential - maybe target minus 1 sec for the first 500, target plus 1 sec for the middle 1000 and at least target minus 1 sec for final 500. Have to improve my mental conditioning to go with even splits.
A little surprised you set the DF at 111. That seems low for a strong youngster like you!
Roy Stevenson I suggest u try row at an achievable consistent pace until the final 500m. Then u can sprint to the finish. I find that this gives me the best time. If u do the math you should be able to know what pace u have to go at the final 500m to get a sub 7. This works for me anyways.
Hi Shane massive thanks for the video's and workout amazing ..... brought a rower after 2 months of UK lock down really starting to see some reversals to the weight and stamina loses due to beer, BBQ's and gaming too much ! Quick question is there any conversations from Concept 2 to Water Rower ?
1) I just started rowing. I did an 8:07 2k this morning. I'm almost 50 and I'm 5'11" and 150 pounds. Is a 7:00 2k a reasonable goal?
2) Is it a reasonable goal for my daughter?
3) In the mile run, what's the equivalent of the 7:00 2k? I'm currently working on the 6:00 mile. Is that about equivalent or is it a lower time?
I wish there was a 2nd camera angle (PIP) of the erg monitor. We could see clock, s/m, pace, etc.
Just got my concept 2 and completed my third workout on it.
I'm 42 with a low level of cardiovascular fitness. Going to aim for 8 minutes first, 7 is well out of reach for now.
Awesome. Now to break 7 minutes in the single scull :D
Truly a different beast!
I followed stroke for stroke Shane and finished under 7 mins I felt could have gone harder so will do it again another time just to see, my machine not Concept 2 so it might be out a little but not too much, thanks
Great and inspiring video.
I have the 2k next week, hope to loose 18 seconds to see 6:59 on the clock :)
:) you got this
Amazing video.
A suggestion/wish is to have a 22 minutes for 6k video next :)
I did it once. Once. Back in 2004. 6:56.4 I think. As a 5'7" short arse I was pretty pleased. Never managed it again - although I annoyingly did a 7:01 at BIRC a couple of weeks later
Just started rowing again and broken sub 9 minutes. To hit 7 minutes is a dream at my age. Drag always set at 120.
Nice work! Yes, 7 isn't what everyone need to do, It was just a fun workout to help people who are close. Perhaps we'll run an 8 minute 2k next?
Been rowing for 3 years trying to get 1million meters but as yet 8mins has been a barrier for me, currently avg 40k meters per month.
Just send it in the first 500m hahaha that's what I do and got a 1:36 first 500 then fell right off and ended up getting a 7:05
I thought 8 minutes was the "great" target time .... now its seven minutes ???
Wow great job to all who have reached this time .... Great videos Shane , Dark Horse Rowing has been very helpful. Sub-7 ... Or Subway ???
Just thinking maybe I’ll do a video for sub 8 minutes for you guys next?
Man you make going 500m at a 26 stroke rate look so easy. I can't even get a 1:45 500m and I'm at a 35 s/m rate! Just not enough power.
Too bad you dropped this video now😡, hurt something at my elbow while rowing.. have to wait until it heals 😥..but would be a damn good challenge..
You've inspired me to look up outdoor rowing lessons 👌👍👏..training to be ready for next summer..🚣♂️
YES!!! Do it, you’ll love it
Hi I’m thirteen and am in my first year of rowing and I have recently attended my first indoor rowing champs, on drag factor 160/ resistance 6, I achieved a time of 7:10 on my 2k which I was pretty proud of but then I see three or four of my competitors getting in the 6:40 range (tho they aren’t novice) do I need to train harder (currently six times a week) or are these guys freaks of nature 😂👌.
great video by the way.
Xavier Walsh 6’2
Xavier Walsh 70kg
Xavier Walsh thanks man, I guess I’m fine then. There’s just those try hard freaks of nature, also I was against Rob Wardels’ nephew 😂
Little Tip: -higher Sroke Rate like 30 s/m
-push more with your legs (there are
bigger muscles than your arms)
6:58.5 THANKS SHANE 🤩
Great videos , just started rowing. What's a good time to aim for when rowing 5000meters?
Below 20 minutes
Hey, your technique is quite imperfect and you would have an easier time breaching the 7 minute mark.. you use your arms too much, you must leave your arms straight as your pivot your body backwards,using your weight in combination with leg drive to increase force, and only then pull in the handle..
Hi. Shouldn't the Warmup go like this. 10 minute build then the 6 minute 20 strokes increasing to goal pace every 2 minutes? Instead of the other way around you mentioned in the video? Please advise. Thanks 🚣♀️🚣♂️
Great video! I have a ways to go as I finished 300m behind you...I can see the name on your rower "suck my wave" 😁
Haha, I like that idea! I’ll work on bringing pacing videos for you guys!
Ok, new to rowing and the concept 2. Just going to that out there lol. I started about 2-3 weeks ago and I’m down to an 8:32 for a 2k. I was the sub 8 minute one and you were at 26 s/m and you were at the same here. How did you shave a minute off? Is it just how hard you’re pulling?
The key is pushing with the legs
Stroke rate is a pointless stat intensity can vary just because someone copies the stroke rate doesn't necessarily mean they will match you
So 16 minutes of warm up before rowing the 2k?
What is the damper setting? Most people place it to 10. I read most athletes have it at 3-5?
Hi Shane
Just asking for a tip for having better mental strength. Every time I start a 2k I end up quitting half way through. What is your advice for coping with pain.
Put in 7 minutes then build up to 2k ,Sounds like you are starting to fast
Motivair is right. Your starting way too fast. Keep a journal of your sessions, including your \500m average. Set up your rower with 2k on it and Set The Mental Intention of rowing at a pace that you can make 2000m. Even if it seems like you're standing still. Row at a consistent pace of _____ \500m for the duration. My first 2k's were 11:28,11:15, 10:13, 10:12, 9:52, 9:26. You can row a 2K. It'll just require you renegotiating your expectations. Expect it to be difficult. But also expect that you can row a 2K. Just don't go all "Olympic Super Hero" on it. You'll get it.
Scott L. Royal thanks a lot
I can barely hit 7:30 for my 2000. 1:50 split for me is hard to sustain. 1:45 it is like 303 watts. Still a long way ahead of me. But I can see, that I am slightly stronger from week to week. I seldom do any tests, this 7:30 comes as the first one from yesterday's evening intervals (3 x 2000 / 2 min rest). I just row watching the power in watts (I can see split on my ergData app). I did not give to the first interval all what I had, but I prefer just workout for health than beating records. I hope, that records will come along with routine workouts from Concept2 workout of the day.
I just like to row. Great sport, even if only on an ergometer...
Took 7:14 and I was rowing @ 10. Is it because higher drag factor limits the distance during release?
Can a friendly person explain how the rower knows how hard to drive? Are you looking at watts? I understand the spm.
It's a combination of stroke rate, power(watts) and length of the pull. You can measure how fast you need to go using different methods. You could go by watt output, split pace, or set a pace boat to know if you are ahead or behind of your goal time.
can you do one on sub 6:40 for lightys or in general maybe?
I think the best I’ve done with no training is 7 min 10 seconds, I’m sure I should crack the 7 mins with some work
Is there a chance you could do a sub 8 min 2k?
I believe I’ve done one?
I row at a stroke rate of 30-31 on 7 resistance and only manage 1.56 500m splits. What's going on?
I use a WaterRower, and my BP is 5:57.7. How does that compare to Concept2? I'm looking at buying a C2 for the basement!
From my example 1K on Concept2 about 3:35 is, more or less 3:15 on WaterRower..don't know if it's universal converter ;)))
Serious question: where did that super dope T-shirt come from?
Great question! You can buy it directly below the video 😉 from our shop!
I looked and am not seeing that rower shirt. Are you sold out?
Wait, I see it now at teespring. Outstanding.
Glad you found it!
what spilt is a 7min 2k? is it exactly 1:45? thanks
Do you have it on level 10 ?
Ok...I'm new to rowing
I have the Sunny fitness water rower.
I've been doing the beginner 20 min follow along workout.
My masters rowed is always lower.
I followed this video, or higher 29-29 Spm rate, although at 7:00, my distance shows only 1100 or meters.
I dont know if my monitor can be tweaked or not.
Anybody have a clue??
Why is 26 a MINIMUM stroke rate to hit?
I'm trying to break 6:20 I'm currently around 6:36 any tips
Gus Ashcraft I can't even do less than 7 minutes😅 I would love to help you and have your time. Sorry
Greetings from Poland..save this distance on Logbook Mate;))) Please support us..
Haha, I need to be better!
@@DarkHorseRowing No... Iam serious.. We need every 1000 meters.. Please 🙏😁😃
6.39! 😎 Rowing for 14 days..
What’s the name to music?
6:45 seconds
Im 14 and 130lbs and row a 7:13 and need to break 7
7:13 my pr
Same 😎
Nice Effort and rate - Why the Dip of the Hands at the point of hands over Knees?!
I follow a relatively natural pattern from rowing on the water, so a dip can be fairly normal as long as it’s not a dive
@@DarkHorseRowing Watch your hands on the video of which you are on the erg. We row on the erg as we row on the water. Unless you are on CHOPPY WATER all the time--- They are following the shins which not typical of what we do on the water. Best of Luck on improving that Dark Horse. I know you can do this simple correction.
Kurt, what exactly are you hoping to accomplish here?
@@DarkHorseRowing Good Morning Shane- 1. I offered a question and a want you to raise your hands. It is all about rowing well and improving. 'Little tweaks to technique.' Always improving always getting better. None of our techniques are perfect. It is all about the biomechanics my friend. The day we think we know it all is the day we are done. Best of Luck. I hope I clarified . Keep up the great tips!
Kurt Kuehnel Start your own channel if you’re so good ! We all dare to see your perfect technique !
I'd bee shot before I started
7:19 for me dang it. Ugh. I cannot get under 7:19 at all
You should do one videos to help break 6min! I'm struggling to get a sub 6 2km
🤣 if you’re looking to a RUclips video for that you’re at the wrong club.
I read of a guy who discovered his PM5 broken one day. It was giving out like 10x the actual watts he was generating. His first instinct was, "I'm going for a sub 4 !
Step 1: Have long legs.
Step 2. Get thigh muscles.
Sub 7 with this pace ? Hmmmmm I doubt this..
7:00
I rowed 2000m in 7:01 when I was 17 with no training. I presume rowing is probably something is should take up? 🤔 I thought it was ok but not it would a time people work up to
@@gregd018 it was on a Concept2
Lost you half way! 7:14.4
Thats no easy task for sure.
Why not to showing us your erg data,don’t make sense
Break the 7minute in the Skiff on the water?! Yeah, THAT would be the REAL thing! ;-)))
im 16 and just broke 6:30 to get 6:24 the warm up is a huge help :)
That’s huge Luke. Congrats!
Wow! So impressive
@@mickojelliott im 6'2 and 85kgs :)
Be
as interesting as watching this maybe for some.. it would have been more informative having a camera on display... is this some etiquette thing i?
You mean is it etiquette not showing the monitor? We've really struggled to find clean ways of showing the monitor while filming the workout as well
@@DarkHorseRowing This is pretty good ruclips.net/video/j5_4upqhYeQ/видео.html (when he does the 2k later in the video)
@@DarkHorseRowing Capture smartphone with ErgData
Shane, appreciate the videos, they have taught me a lot. I am new to rowing and love it. Just broke 8:00 2k after 30 days and on my way to 7:30. I would also be interested in seeing the data as you progress through these goals. This video displayed the output throughout the workout so I thought I would include here simply for reference. ruclips.net/video/GtVZeB3PSBM/видео.html. Nevertheless all other aspects of your videos are spot on. That's again! #onmywayto7:30
As usual, you have no clue. This requires an average of 300 Watts for 7 minutes, not necessarily possible. I can barely maintain that for 3 minutes on my bicycle.
The way to overcome this would be to use progressions. Keep the speed at 1:45 and start at 800m (about 3min) for the first week. Second week, move up to 1000m, third week move up to 1200m, and so on. You can always slow down by not progressing one week, but if you're finding it easy, then i would recommend not speeding up, but instead sticking to the plan. With patience over time, it can be possible.
I think failing to talk about progressions in the video is a major flaw. There are those who give strategies for progressive cardio, but they are few and far between. In large part you are on your own, but making a plan that is realistic, and sticking to it, is the best way to consistently motivate progress. Same as with weight lifting.
302.3 watts = 1 min 45 second
@@clickaccept Ridiculous, my absolute fastest 500m time is already 1:45. My very best 2000m time is 7:59.0. It is physiologically impossible for me to go under 7 minutes. In particular, last season (2019-2020), only 4 people in the world and in my age and weight class broke 7 minutes, at least one of them holds numerous world records.
@@ilanpi Right, it will take you a year or more, of training to improve your physiology. The body adapts and grows, thats the point of progressions. If you stick at it, then you can progress. I understand if you don't want to do, but thats not the same as it being impossible.
For reference, the original post of@@ilanpi was: "clickaccept Ridiculous, my absolute fastest 500m time is already 1:45. My very best 2000m time is 7:59.0. It is physiologically impossible for me to go under 7 minutes." He edited it.
@Ilan Vardi You're a jerk, but you're old enough to not be one. Shame on you.