500m row story time... My buddy's wife is a runner and wanted some variety instead of living on a treadmill all winter. So after trying my rower out they ordered one and got it set up. I get a text from my buddy and he wanted to know a quick workout he could do to try it out. I told him "Set up a 500m interval with 1min rest. You're going to go nice and easy on the fist 500m, stand up and shake it out a little in the rest, then hit that second 500m as hard as you can. It will take 6-8min to do the whole thing." 6-8 minutes later I started getting messages. "I hate you so much right now" 2 minutes later "why does it hurt more after I stopped?" another 2 minutes later "why isn't my heart rate going down?" 2 more minutes "still hate you so much". The moral of the story, get workouts from Shane instead of me.
Thanks for this, Shane. I ended up running it x6 twice for a total of 12. I feel it!!! More than that, I'm amazed seeing the change in power between the sets, and matching up my stroke rates so they're more consistent. I goofed though - I tried for Set #1 at 24, Set #2 at 26 and #3 at 28. During any of these, I didn't hit 500m, but what I did see was a lot of improvement.
Thank you so much for this workout. Been trying different things for the last couple months to get the best time. I will now incorporate this into my program to get the feel of that 1:30. Works out well because 1:30 is my goal anyway. 1:37 is my best so far
That's a workout that'll be helpful not only for 500m, but also my 1k. As I build my 500m strength, form and endurance I'll then go to 3:00:00 on with 1:30:00 off to train for my 1k. Drak Horse is all about mind, body and spirit. Thanks for a great channel Shane!
I actually loved the music! Thanks for showing artist and as always the awesome tips! Really hard to slow down that SR and still pull desired wattage for some reason.
Wanted to test out if you guys liked the artist in the screen. It is definitely a challenge to slow the stroke rate but keep power high but the more you practice it the easier it gets!
Thank you! I was looking for a video that would help me with my speed. As always Shane delivers great content. The only issue was following you as the adverts kept coming at the beginning of the intervals throwing the timing off😢
Glad I found you. I have been using the British Rowing Go Row videos for a bit. They are fantastic and incorporate intervals with some off the rower core work. Have a look. I haven't gone thru your videos yet to see if you have something similar. A follow along with voice over would be excellent
I'm a big guy using a rower at home for a form of cardio and I feel amazing since starting but I have an obsession to get my 500M under 2 min. My average time have been 2:34 with my all time best at 2:29. Starting this work out today to see if I have any improvement...
Shane, first of all, thank you for the great content on your channel. I love to row together with you (it's fun and the info on the screen is really nice to follow), time flies by that way instead of rowing alone. Can you maybe make some training videos which are longer, in the range of 40 - 50 minutes? My condtion is not great (but also not bad), but 20 minutes is just not enough to have a solid workout (in my case). Thanks in advance and keep up the great work! (I copied this from a response on a past video which got unanswered, hope to get an answer this time ;) )
Doing a workout like this you can repeat is as many times as necessary to get to the 40-50 minutes you need. For me filming a 50 minute workout would be pretty un-fun for you guys I imagine so I've hesitated to do it. I may give one a try sometime to see how it goes.
@@DarkHorseRowing You give it a try! I would watch and like :). I understand we can repeat your workout vids as many times we wish, but it breaks the flow of the workout. Thanks for the great content you constantly produce.
I am new to this and was wondering what exactly does it mean to do a 500m row? I have to do a 500m test in less than a minute and i want to know exactly what i will have to do to get there?
Shane, thanks for all the great tips and amazing workouts. Was wondering if you had a preference on shoes when on the rower? Might be a silly question, but does a shoe's stack height have an impact on form?
I would like to take this opportunity to ask all members of the Dark Horse Team / Affiliation to save their achieved daily / weekly distances on the Concept2 Logbook ... I know that some people do a lot of (meters) training and forget about uploading datas ... other teams are not sleeping! let's defend our very high place in affiliation standings! Love you all! P.Lee
@@DarkHorseRowing .. the fact that we were overtaken by U.S. Marines (93 soldiers) - it's understandable ... we didn't have much chance ... but we can't let ourselves be overtaken by the Royal Air Force Team ;))))
Hi Shane, When you speak about the flywheel speed and momentum. And catching it at a optimum point, How does this compare to real life rowing???? PS I'm still very much a beginner, but really appreciate your excellent videos. Wishing you a happy and healthy new year.
I'm trying to improve my time for 500m. My best time so far is 2:10 (damper @ 110) - (not great, but i'm about 105lbs). Should I be setting the intervals to 2 minutes work/rest since my time is closer to 2 minutes than 1:30? Thanks in advance for any advice!
Interesting video. I'm 47 and row 20-40 minutes flat at about 25 stokes per minute every day. I can see benefit in intervals, but would probably do more than Shane did in the video. My best 2k time this year is 7m14k, but used to do 2500m in in 8m32 when I was 20.
Definitely going to try this. Quick question. What should my split be at 20 spm compared to 28? Should I be able to achieve the same? Is that the goal of the workout or is my split expected to get lower as the workout progresses?
Hi Shane, Thought I’d give this a try as real-time is a bonus when in a cold garage during a UK winter is no fun especially mixing up 5 or 10K with HIT sessions. I did the triple piece x3 times with 1 minute break between each block of 3 and my average split improved from the 1st block with the best splits in the final block. Thanks again - will shoe horn this in! 😎
bro, I got this cheap rowing machine my dad bought years ago but never used. Overall it's a lot of fun, but when I try rowing with you I actually start moving through the room.
I'm a long time OK crossfitter. 5'3" `115 lbs. Rowing kills me. I"m going to do this little diddy a couple times a week until March and see if it makes rowing in WODs a wee bit easier.
Seems like a great workout cardio machine, I am thinking about getting this rower. It sounds pretty loud tho, would the Matrix be a better machine with the more quiet magnetic resistance? Seems like they could have made the monitor a little larger, might be tough to read the screen stats.
I'm only starting to row. I've setup 20/30/40/50 and 60 sec workouts to get my sprints better. What damper setting should I be using. It's currently set to 5
I tried this workout with split time and no strokes per minute. For example: first round 1:50/500m Second round 1:45/500m Third round 1:40/500 m Is it also ok or the s/m is better option?
I was in an OT studio the other day. Somebody with a bad form was faster (with less power ?) than me. Is a such a thing possible (less power but faster)?
I'm a 42 year old, 97kg/6ft natty, predominantly into lifting for strength and hypertrophy. Last year i used a WATER rower in a gym competition and got a time of 1min15.5 for 500 metre sprint (which blew my mind as i only occasionally row and never at that intensity before). I had a top speed (the PT thought of 1min05 for 500m pace at one brief point). I moved the whole machine back about four inches apparently. It utterly broke me and i felt it for a week afterwards (tongue was numb, eye shutting). Now I'm wondering if the fact that i moved the machine back or the sensor was off as that time was sooooo good. I've always been elite/strong at pulling (PR for weighted chins prob bodyweight plus 60kg) and and I'm pretty powerfully built. Anyway, i want to work up to a single 500m again on the c2 air rower and maybe film it to see if i can replicate it. How best could i accomplish this. I do NOT under any circumstances want to do a legit max effort 500m more than once every two months. Really feels awful afterwards and just cannot be good for me or my spine lol. Any advice would be appreciated.
@@DarkHorseRowing I guess I'd like to see how you would train for a longer race like a 5K (if they have those). I have a set of goals or parameters that are probably different from most of your viewers. Mainly I'm trying to increase my cardio fitness level and since I can't run anymore (or bike) I've found that rowing is the ideal exercise. I shy away from interval type stuff as I've had some cardiac considerations so I try to keep my pulse under control. Additionally, I want to burn as many calories as possible to try and keep my weight down so that has brought me to about a 30 min workout (5K+). I don't mean to highjack your training plan but would appreciate anything you feel is helpful for a longer workout. Also, I'd like to see your thoughts on using a pulse rate to monitor workouts and build fitness. Thanks for your program, so far it has helped me a lot to develop acceptable form (I think) and progress to where I am now.
500m row story time...
My buddy's wife is a runner and wanted some variety instead of living on a treadmill all winter. So after trying my rower out they ordered one and got it set up. I get a text from my buddy and he wanted to know a quick workout he could do to try it out. I told him "Set up a 500m interval with 1min rest. You're going to go nice and easy on the fist 500m, stand up and shake it out a little in the rest, then hit that second 500m as hard as you can. It will take 6-8min to do the whole thing."
6-8 minutes later I started getting messages. "I hate you so much right now" 2 minutes later "why does it hurt more after I stopped?" another 2 minutes later "why isn't my heart rate going down?" 2 more minutes "still hate you so much".
The moral of the story, get workouts from Shane instead of me.
😂Best story of the day award goes to.....
Excellent :)))
Thanks Shane! I've been watching these youtube videos to workout. I'll be joining the crew today!
Thanks for this, Shane. I ended up running it x6 twice for a total of 12. I feel it!!! More than that, I'm amazed seeing the change in power between the sets, and matching up my stroke rates so they're more consistent. I goofed though - I tried for Set #1 at 24, Set #2 at 26 and #3 at 28. During any of these, I didn't hit 500m, but what I did see was a lot of improvement.
Nice work Gaelyn!
Im doing my first 500m / 1 mins (10 sets) and couldn’t get any better video to set me go !!
Amazing ! And thanks ..
Thank you so much for this workout. Been trying different things for the last couple months to get the best time. I will now incorporate this into my program to get the feel of that 1:30. Works out well because 1:30 is my goal anyway. 1:37 is my best so far
I digg the second track better then the first (groovy instrumental, no vocals...) Good tempo for a workout!
That's a workout that'll be helpful not only for 500m, but also my 1k. As I build my 500m strength, form and endurance I'll then go to 3:00:00 on with 1:30:00 off to train for my 1k.
Drak Horse is all about mind, body and spirit. Thanks for a great channel Shane!
I actually loved the music! Thanks for showing artist and as always the awesome tips! Really hard to slow down that SR and still pull desired wattage for some reason.
Wanted to test out if you guys liked the artist in the screen. It is definitely a challenge to slow the stroke rate but keep power high but the more you practice it the easier it gets!
Thank you! I was looking for a video that would help me with my speed. As always Shane delivers great content. The only issue was following you as the adverts kept coming at the beginning of the intervals throwing the timing off😢
Thanks Shane, really good advice which I’m adapting for a 750 piece I have to submit 😎
Love this Shane! Waiting for a 10000m follow along😉 for good fat burning session
HAHA, that would be SUCH A BORING VIDEO
@@DarkHorseRowing not if you have a PIP of an interview with your Dad... I'm sure he has a great life story... something like a row along podcast😉
THAT is a great idea!
10K with Shane’s choice of music - err, I’ll pass on that 😎
@@Nomads_Rowing see other replies for context 😉😁
Glad I found you. I have been using the British Rowing Go Row videos for a bit. They are fantastic and incorporate intervals with some off the rower core work. Have a look. I haven't gone thru your videos yet to see if you have something similar. A follow along with voice over would be excellent
Give ours a try and let me know what you think.
I'm a big guy using a rower at home for a form of cardio and I feel amazing since starting but I have an obsession to get my 500M under 2 min. My average time have been 2:34 with my all time best at 2:29. Starting this work out today to see if I have any improvement...
Hey man! How did it go trying this workout? How long do you train for in a session?
Top videos shane 💪 many thanks
Gonna do this workout sometime this week!
Shane, first of all, thank you for the great content on your channel. I love to row together with you (it's fun and the info on the screen is really nice to follow), time flies by that way instead of rowing alone. Can you maybe make some training videos which are longer, in the range of 40 - 50 minutes? My condtion is not great (but also not bad), but 20 minutes is just not enough to have a solid workout (in my case). Thanks in advance and keep up the great work! (I copied this from a response on a past video which got unanswered, hope to get an answer this time ;) )
Doing a workout like this you can repeat is as many times as necessary to get to the 40-50 minutes you need. For me filming a 50 minute workout would be pretty un-fun for you guys I imagine so I've hesitated to do it. I may give one a try sometime to see how it goes.
@@DarkHorseRowing You give it a try! I would watch and like :). I understand we can repeat your workout vids as many times we wish, but it breaks the flow of the workout. Thanks for the great content you constantly produce.
I am new to this and was wondering what exactly does it mean to do a 500m row? I have to do a 500m test in less than a minute and i want to know exactly what i will have to do to get there?
Shane, thanks for all the great tips and amazing workouts. Was wondering if you had a preference on shoes when on the rower? Might be a silly question, but does a shoe's stack height have an impact on form?
I would like to take this opportunity to ask all members of the Dark Horse Team / Affiliation to save their achieved daily / weekly distances on the Concept2 Logbook ... I know that some people do a lot of (meters) training and forget about uploading datas ... other teams are not sleeping! let's defend our very high place in affiliation standings! Love you all! P.Lee
Good call out!
@@DarkHorseRowing .. the fact that we were overtaken by U.S. Marines (93 soldiers) - it's understandable ... we didn't have much chance ... but we can't let ourselves be overtaken by the Royal Air Force Team ;))))
Hi Shane, When you speak about the flywheel speed and momentum. And catching it at a optimum point, How does this compare to real life rowing????
PS I'm still very much a beginner, but really appreciate your excellent videos.
Wishing you a happy and healthy new year.
Will try :)
Will do!
GREAT !!!! THANKS!!
I'm trying to improve my time for 500m. My best time so far is 2:10 (damper @ 110) - (not great, but i'm about 105lbs). Should I be setting the intervals to 2 minutes work/rest since my time is closer to 2 minutes than 1:30? Thanks in advance for any advice!
Interesting video. I'm 47 and row 20-40 minutes flat at about 25 stokes per minute every day. I can see benefit in intervals, but would probably do more than Shane did in the video. My best 2k time this year is 7m14k, but used to do 2500m in in 8m32 when I was 20.
I do OTF and I cut 16 sec off my 2,000 meter row but only cut 1 sec off my 500 m 😭
Definitely going to try this. Quick question. What should my split be at 20 spm compared to 28? Should I be able to achieve the same? Is that the goal of the workout or is my split expected to get lower as the workout progresses?
Split at 28 should be lower then 20. Maybe at 20 hit 145 then at 28 hit below 130.
I’ve been doing 500m for a week now and I can do it in about 2:00 (I’m 17 and weigh 78kg)
Hi Shane,
Thought I’d give this a try as real-time is a bonus when in a cold garage during a UK winter is no fun especially mixing up 5 or 10K with HIT sessions. I did the triple piece x3 times with 1 minute break between each block of 3 and my average split improved from the 1st block with the best splits in the final block.
Thanks again - will shoe horn this in! 😎
bro, I got this cheap rowing machine my dad bought years ago but never used.
Overall it's a lot of fun, but when I try rowing with you I actually start moving through the room.
Ha! Yeah, that happens with the lighter, cheaper machines.
I'm a long time OK crossfitter. 5'3" `115 lbs. Rowing kills me. I"m going to do this little diddy a couple times a week until March and see if it makes rowing in WODs a wee bit easier.
Yes! And a we have a bunch of others that would probably benefit you more!
I've just got my cocncept2 rower and have never rowed before. The PM5 settings aren't in the description.
Nice technique.
Seems like a great workout cardio machine, I am thinking about getting this rower. It sounds pretty loud tho, would the Matrix be a better machine with the more quiet magnetic resistance? Seems like they could have made the monitor a little larger, might be tough to read the screen stats.
I'm only starting to row. I've setup 20/30/40/50 and 60 sec workouts to get my sprints better. What damper setting should I be using. It's currently set to 5
I want to try this out, what is the target pace for each piece?
It's going to be individual for every person. You just need to start and figure out what a good pace is for you.
Should I try and get 500m on each interval? Trying to figure out what pace I should be shooting for.
I like the music
Great!
I already did it the first round in 1:30 min but i need to do it in 1:20 🍀 help me
how can I setup the machine? cannot find it in desc :(
Love as always,
A question: if I will go to the forth round what my s/r will be?
You would start back at the beginning and build up again
Dark Horse Rowing thank you very much (:
@@DarkHorseRowing Did it for 6 rounds, good workout :)
Wait 1 min and 30 sec 500m ? That is crazy fast
I figured out the number one tip to improve rowing speed, grow another extra 6 inches.
Does height really affect rowing? :/
@@davidanunez2 physics 101
When you bring the handle down right over your knees, is that something you've learned from rowing in a boat, or does that help on Erg as well?
Happens to taller people more often
From what I understand it helps relax the shoulders on the forward movement, conserving a bit of energy over the piece.
I tried this workout with split time and no strokes per minute.
For example: first round 1:50/500m
Second round 1:45/500m
Third round 1:40/500 m
Is it also ok or the s/m is better option?
I was in an OT studio the other day. Somebody with a bad form was faster (with less power ?) than me. Is a such a thing possible (less power but faster)?
@@mangosteena I mean he apparently did the meters faster !?
I'm 5 feet 1 inches tall and weight 90 pounds. Is 1m 15s any good for 500m?
1:15 is great for 500m 👏
Just saying it's wayyyy more efficient to not drop your hands all the way down, you want A to B not A to B to C yk
Have you tried with the slides? What do you think of rowing with them?
I haven't as I don't have a pair, but I think they're great tools. Have you ever tried the dynamic or and RP3?
@@DarkHorseRowing I have not. I did see them when shopping for a rower, but I liked how the C2 broke down for storage. I have the slides now. 🚣🏼♂️
I'm a 42 year old, 97kg/6ft natty, predominantly into lifting for strength and hypertrophy.
Last year i used a WATER rower in a gym competition and got a time of 1min15.5 for 500 metre sprint (which blew my mind as i only occasionally row and never at that intensity before). I had a top speed (the PT thought of 1min05 for 500m pace at one brief point). I moved the whole machine back about four inches apparently.
It utterly broke me and i felt it for a week afterwards (tongue was numb, eye shutting).
Now I'm wondering if the fact that i moved the machine back or the sensor was off as that time was sooooo good. I've always been elite/strong at pulling (PR for weighted chins prob bodyweight plus 60kg) and and I'm pretty powerfully built.
Anyway, i want to work up to a single 500m again on the c2 air rower and maybe film it to see if i can replicate it.
How best could i accomplish this. I do NOT under any circumstances want to do a legit max effort 500m more than once every two months. Really feels awful afterwards and just cannot be good for me or my spine lol. Any advice would be appreciated.
500m at a 28? I hit close to 46...
So question sir. I usually go standard workout 500m/1m rest and usually hit 27 to 29 stroke rate... any ideas on how to change it up?
Try doing our workout?
@@DarkHorseRowing thank you sir I will try it and let you know how it goes!
How about a faster 5000?
Love the idea! Let me ruminate on it. Any suggestions for what kind of workout you'd like to follow along with?
@@DarkHorseRowing Not sure what you mean. by the way, I picked up some good information out of this as I am trying to pick up my stroke rate now.
As in, do you have an idea for what you would want to work out to be? Is there some work out in particular you wish I would make?
@@DarkHorseRowing I guess I'd like to see how you would train for a longer race like a 5K (if they have those). I have a set of goals or parameters that are probably different from most of your viewers. Mainly I'm trying to increase my cardio fitness level and since I can't run anymore (or bike) I've found that rowing is the ideal exercise. I shy away from interval type stuff as I've had some cardiac considerations so I try to keep my pulse under control. Additionally, I want to burn as many calories as possible to try and keep my weight down so that has brought me to about a 30 min workout (5K+).
I don't mean to highjack your training plan but would appreciate anything you feel is helpful for a longer workout. Also, I'd like to see your thoughts on using a pulse rate to monitor workouts and build fitness.
Thanks for your program, so far it has helped me a lot to develop acceptable form (I think) and progress to where I am now.
Level 4 is a bit easy tbh.