Update to my other comment from seven months ago: I now do this exact workout three times a week in addition to some strength training, and after my one hundred and sixteenth iteration just now, I'm still not bored of it because I'm getting some serious results. Big fan. Thanks for the content.
Your so awesome I had a double mastectomy and immediately reconstructed from my stomach flaps, intense and I was a yoga studio owner and just couldn’t get my body back in shape a few weeks into your workouts im so much stronger and I can see a difference in my shape and form thank you Shane your my hero
I've been following along your beginner workouts for a month and tackled this one just now! I feel so proud of myself, sitting here typing covered in sweat, lol. Thanks so much for providing these amazing workouts and for being so motivational!!
wow, Thanks so much, I have the rower for two years now, and following this channel, but with the help of this particular video, I hit 1:45 / 500 during the 30 for the first time, still have trouble castching my breath. Thanks again
I do not know if you decide when the commercials come when you make the video, but it is quite disturbing when they come several times in the middle of training. Is it possible to place the commercials before and after the training itself? I am very happy with your training videos, thank you very much.
I've been doing this HIIT workout three days a week for a month or two now, and it's deceptively tough. I really start feeling it during that third sprint. Awesome workout, definite results!
Still a beginner myself. Have you tried any of the longer workouts to throw into the mix? Was doing the 20 min beginner for a couple weeks, now doing the HIIT workouts. Super tough.
Have had my rower for the last year and wasn’t motivated until I started watching your videos! Love all the clear explanations and workouts you put together for us - thank you!
I started to learn rowing and gave up due to my allergies outdoor im Austin Tx. Picked up a indoor machine and found you on youtube. Best workouts with form corrections. Thanks man for what doing.
I’m surprised how much it helps to follow along with your pace and listen to your comments. I tried without it and it was much more difficult to do and less enjoyable. Thank you very much for providing these workouts.
Love it! Great workout! I just started a few weeks ago. You're a great teacher! I started with the beginner workouts everyday and decided to try intermediate today. It was awesome!
Just turned 68yo have been perfecting my technique so building up strength now was panicking about the 30 coming up but nailed it!!! Thank you for the great session (WaterRower user) and especially the confidence boost!
First workout with Dark horse,found it difficult to maintain the slow row rate but will practice my average rates on slits where 23,24,25,27 covered 3692 meters not out off breath very comfortable will practice more thanks dark horse
I love the 20 minute workouts and will wanna jump to a 30 minute soon. I’ve done a selection of your workouts off and on for about a year and really enjoy the “All over” workouts I get. 👊
Just tried your workout for the first time; great workout. I am able to time my stroke rate to yours, this makes the process much easier. Looking forward to an advanced workout.
Enjoyed the workout! For my past several hiit, I row 30 minutes total. Yhe first 15 seconds of each minute I go as hard and fast as I can, then row moderately the next 45 seconds. It's tough to do it the whole 30 minutes, but it makes me push myself. Keep up the great work!
That was a great workout, got to 15 min, then youtube took a crap and froze, so finished my own workout, alot of stalls, I know you pros can maintain the spm, I have trouble staying within a couple
My machine has a dial for the resistance. I was wondering if you leave it at a certain number throughout the entire work out or change it as you go? Also I love the golf analogy
I love the workout videos. This may be my favorite. I got into the zone and time traveled through half of the workout. I got a hell of a workout and it flew by. Thanks for making these and happy rowing!
I rowed through high school and a Little at uni , and I am loving my new machine, thank you for these work outs, it allows for me to share without having to go to the gym. I have a question regarding stroke, The draw, the catch and the glide all make sense, but I don't see people teaching the tap and away of the hands to control tempo at the end of the draw. Do you teach that at the more advance levels of training. Also do you have a aspect on your site to be able to share work out plans and outcomes?
Thanks I’m new to rowing think the info you give at the end would be more valuable at begininning during the slow cycling push don’t pull etc before been pulling for 15 mins :) thanks
Just wanted to say a massive thank you for this awesome workout. Recently bought a Concept 2. Every workout I was trying to maintain an intensity between 26-33spm, and was sweating like a pregnant nun after each workout. I thought that if I dropped below 25spm I'd be some kind of loser. Now thanks to you I understand that it's ok to row at lower intensity and that proper form and control beats going hell for leather like some mad dog. And funnily enough I was sweating as much at the end of the workout in this video, as I was when going crazy - but my breathing and heart-rate were much more stable. Thank you again, your videos and presentation style are superb! Wish you a lot of good luck in everything you do!
Hi everyone I am new to rowing and as such I bought a cheap machine (although I am enjoying it very much) I wonder if the distance it says I did is correct, seems like so little, 0.25k. Thank you for the great workout
New to rowing, but not new to working out. Kept up with this fine. Using a Concept 2 PM5 What should the dial on the fan be on? Had it on 8.5 for this my first time. Is that enough? I’m excited to start rowing!!
First time after doing the beginner for three weeks and wow. That stepped up quick. Fantastic workout and I don’t think I could have hung if not for those weeks of prep.
Awesome workout! I've been following you for 3 weeks and each work out I strengthen a technique and it makes such a difference! Thank you for the instructional videos, they helped me understand proper technique and how to work on them. I've also strengthened my back (hello posture!) & core, and have more flexibility in my hips and knees (which was a big goal).
Great video buddy, I have the concept 2 with PM5 display. The s/m which I presume is the stroke rate, is much higher than what your setting, e.g my rate on a very low row speed the s/m is 28
Half way through I really didn't like you or this! Lol I'm glad I stuck with it. What a great HIIT workout. I'm using this video every HIIT Day. Thanks.
New to rowing do not have the Concept 2 so how do I DO the workouts with my simple Sunny rower? Any advice would be really helpful here. And I love this site and you really do make it worth doing. Thank you.
Update to my other comment from seven months ago:
I now do this exact workout three times a week in addition to some strength training, and after my one hundred and sixteenth iteration just now, I'm still not bored of it because I'm getting some serious results.
Big fan. Thanks for the content.
has it helped u with strength?
I surprisingly did it all!! Having all of the changes in the stroke rates and intervals kept me interested. Perfect for people with ADHD
100%!!!!!
Feels real good. Definitely recommend it to anyone with a rowing machine.
Thanks!
Your so awesome I had a double mastectomy and immediately reconstructed from my stomach flaps, intense and I was a yoga studio owner and just couldn’t get my body back in shape a few weeks into your workouts im so much stronger and I can see a difference in my shape and form thank you Shane your my hero
I've been following along your beginner workouts for a month and tackled this one just now! I feel so proud of myself, sitting here typing covered in sweat, lol. Thanks so much for providing these amazing workouts and for being so motivational!!
wow, Thanks so much, I have the rower for two years now, and following this channel, but with the help of this particular video, I hit 1:45 / 500 during the 30 for the first time, still have trouble castching my breath. Thanks again
I do not know if you decide when the commercials come when you make the video, but it is quite disturbing when they come several times in the middle of training. Is it possible to place the commercials before and after the training itself?
I am very happy with your training videos, thank you very much.
I was like "mehh" at first but halfway I was really feeling the burn. Nice and clever workout.
I've been doing this HIIT workout three days a week for a month or two now, and it's deceptively tough. I really start feeling it during that third sprint. Awesome workout, definite results!
Still a beginner myself. Have you tried any of the longer workouts to throw into the mix? Was doing the 20 min beginner for a couple weeks, now doing the HIIT workouts. Super tough.
Have had my rower for the last year and wasn’t motivated until I started watching your videos! Love all the clear explanations and workouts you put together for us - thank you!
Motivation is within you Jackie. I believe in you hun! 🔥
Maria Nguyen thank you! ♥️ you are the sweetest!
I barely got to 5 mins but made it to 10. Tomorrow I will get further! Thanks for the workout!
I loved it. I did your beginners workout for three weeks as you recommended. Did this one today. I felt it and it felt good 👍
Not gonna lie. I was skeptical, but that was a damn good workout. Thanks for the lesson.
Best workout so far! I’m proud that I was able to keep up with you stroke for stroke. Thank you, coach!
I started to learn rowing and gave up due to my allergies outdoor im Austin Tx. Picked up a indoor machine and found you on youtube. Best workouts with form corrections. Thanks man for what doing.
First rower follow-along work out I've done. Thanks!!
Perfect timing... let's get this Friday started RIGHT. Let's sweat! Thanks for the vids!
damn that kicked my ass but it feels so good afterwards... keep pushing!
This was amazing mate thank you!
Much love from Scotland 🏴
it would be great if you could also show video of your PM as a side video.
I’m surprised how much it helps to follow along with your pace and listen to your comments. I tried without it and it was much more difficult to do and less enjoyable. Thank you very much for providing these workouts.
Love it! Great workout! I just started a few weeks ago. You're a great teacher! I started with the beginner workouts everyday and decided to try intermediate today. It was awesome!
This is by far my favorite workout!!!
Great workout Shane, the adds threw out the timing on my C2 but I just kept going=. Thanks for putting this together :)
The 10 second ad threw me off too. Thank goodness for Shane’s queuing!
I enjoyed this workout and will keep coming back to it weekly as I continue to work toward my goal of a 19-minute 5k distance.
Let us know how it goes!
Just turned 68yo have been perfecting my technique so building up strength now was panicking about the 30 coming up but nailed it!!! Thank you for the great session (WaterRower user) and especially the confidence boost!
Nice work!
Man - I have not enjoyed using the rowing machine so much till I met you. Thank You 😊
Great stuff bro! I just started rowing about six weeks ago, and I’ve done this workout four times now. I love it! Thanks for training me up!🙏🏽💪🏽
First workout with Dark horse,found it difficult to maintain the slow row rate but will practice my average rates on slits where 23,24,25,27 covered 3692 meters not out off breath very comfortable will practice more thanks dark horse
I love the 20 minute workouts and will wanna jump to a 30 minute soon.
I’ve done a selection of your workouts off and on for about a year and really enjoy the “All over” workouts I get.
👊
Really good workout!! Had me towards my limit by the end and covered on sweat. Perfect
Just tried your workout for the first time; great workout. I am able to time my stroke rate to yours, this makes the process much easier. Looking forward to an advanced workout.
Thank's Shane .You have great workout videos.
Tibi from Hungary
Enjoyed the workout! For my past several hiit, I row 30 minutes total. Yhe first 15 seconds of each minute I go as hard and fast as I can, then row moderately the next 45 seconds. It's tough to do it the whole 30 minutes, but it makes me push myself. Keep up the great work!
Perfect set. I think this set is hardest when you compare with some advanced rower exercises.
That was a great workout, got to 15 min, then youtube took a crap and froze, so finished my own workout, alot of stalls, I know you pros can maintain the spm, I have trouble staying within a couple
Still waiting til September for my machine....can’t wait to try these fantastic workouts.
Thank you! This was my first workout post COVID and I can’t believe I stayed with it the entire time! Glad I found you!
Thanks from Italy! Great channel 👍
Thanks for the Rowing workout!!
Just gets better and better!
My machine has a dial for the resistance. I was wondering if you leave it at a certain number throughout the entire work out or change it as you go? Also I love the golf analogy
I leave mine between a 4 and 5. It seems to be the perfect resistance balance
Thanks for these workouts. Doing these to get back on the row team lol
I love the workout videos. This may be my favorite. I got into the zone and time traveled through half of the workout. I got a hell of a workout and it flew by. Thanks for making these and happy rowing!
I rowed through high school and a Little at uni , and I am loving my new machine, thank you for these work outs, it allows for me to share without having to go to the gym. I have a question regarding stroke, The draw, the catch and the glide all make sense, but I don't see people teaching the tap and away of the hands to control tempo at the end of the draw. Do you teach that at the more advance levels of training. Also do you have a aspect on your site to be able to share work out plans and outcomes?
Thank you for these great short workouts!!!! Fantastic content.
Love it man you get me going like I’m right there with you bro thank you
Yep I agree terrific work out...missed 2 days and was itching to get back on today..well done Shane.😎
New favorite workout. My rower and monitor are not connecting now. Being able to follow your stroke rate was awesome.
Thanks I’m new to rowing think the info you give at the end would be more valuable at begininning during the slow cycling push don’t pull etc before been pulling for 15 mins :) thanks
Awesome workout today. Staying with your stroke rate keeps me on numbers! Thanks.
Thanks very much for the video.
Enjoying these rowing workout vids! Keep up the good work!
Awesome workout. Started with your beginner for three weeks and stepped up to you intermediate today. Great stuff thank you. Already feeling results
Loved this video I am new to rowing and this had some great lessons. Thanks
Thank you Shane! Loved the music and the flow of this workout. Perfect the way it is
Just wanted to say a massive thank you for this awesome workout. Recently bought a Concept 2. Every workout I was trying to maintain an intensity between 26-33spm, and was sweating like a pregnant nun after each workout. I thought that if I dropped below 25spm I'd be some kind of loser. Now thanks to you I understand that it's ok to row at lower intensity and that proper form and control beats going hell for leather like some mad dog. And funnily enough I was sweating as much at the end of the workout in this video, as I was when going crazy - but my breathing and heart-rate were much more stable. Thank you again, your videos and presentation style are superb! Wish you a lot of good luck in everything you do!
‘Sweating like a pregnant nun’ is possibly my new favourite phrase now. 😂
Well another great workout I’m sweating and breathing hard this was awesome can’t wait to do the next one.
Hi everyone I am new to rowing and as such I bought a cheap machine (although I am enjoying it very much) I wonder if the distance it says I did is correct, seems like so little, 0.25k.
Thank you for the great workout
The best, thanks DH!
That coaching was on POINT!!!! Thank you for the help 🙏
managed to finish it without skipping a stroke, great workout, very engaging
That 30 SP is a killer!
New to rowing, but not new to working out. Kept up with this fine.
Using a Concept 2 PM5
What should the dial on the fan be on? Had it on 8.5 for this my first time. Is that enough?
I’m excited to start rowing!!
Aced it. Great workout really feel that in my arms and back 🙌
First time after doing the beginner for three weeks and wow. That stepped up quick. Fantastic workout and I don’t think I could have hung if not for those weeks of prep.
Amazing made my first week rowing Lit 🎉
nice! another 5k, we need more workouts like that ;)
Amazing!! Great work out.
Excellent workout
Awesome workout! I've been following you for 3 weeks and each work out I strengthen a technique and it makes such a difference! Thank you for the instructional videos, they helped me understand proper technique and how to work on them. I've also strengthened my back (hello posture!) & core, and have more flexibility in my hips and knees (which was a big goal).
Really enjoyed this workout, more challenging than it looks like at first!
Great video buddy, I have the concept 2 with PM5 display. The s/m which I presume is the stroke rate, is much higher than what your setting, e.g my rate on a very low row speed the s/m is 28
Killer routine 🔥🔥
I enjoyed this workout a lot! Thank you Shane for keeping it real and motivating!
So good! Thanks!!
That’s a go for today’s workout! Thanks.
Completed at PF💪🏾Thanks
Half way through I really didn't like you or this! Lol I'm glad I stuck with it. What a great HIIT workout. I'm using this video every HIIT Day. Thanks.
At it again - 20 min push - thanks DH -
Thanks for the workout and hello from France! 16 killed me 😂
New to rowing do not have the Concept 2 so how do I DO the workouts with my simple Sunny rower? Any advice would be really helpful here. And I love this site and you really do make it worth doing. Thank you.
Great work out thanks Shane
Hey Shane, amazing workout. Is the lack of warm up and cool down intentional for this one?
Been looking for different workouts. I'll be trying this tomorrow morning. Question, where did you get that seat?
This is a fab workout well done Shane...👍😎
MY FAVORITE! Thank you, Shane!
That was fantastic!
This was awesome man. Love the set up! We have the same garge setup! Felt like home!
Thanks! Love the music!
Hey good workout but maybe some feedback, show what the screen on the rowing machine says so it helps us understand whether we're on the right steps!
Push don't pull. Push dont pull. Love it. 🏝
Aahh . Deceptive. Love this one havent done many with over 26spm. 963/1027/1015/1032 4037 🏖
26.9.22 943/978/1021/1024. 🏖
Thanks for nice workout!
Your stuff is the bomb. Keep it up!
I did this work out, and while I did get a little sweaty, I must be in really good shape because I feel I could do 30 more min.
4381m skierg. Can you please make a Playlist of your 20 min workouts?
Awesome post dinner workout thanks man!
Awesome workout, can use more 15 min ones!
Enjoyed the workout 👊 Who knew the glutes could burn on the row #subscribed
Yeah at halfway I was like oh damn that's only half!! Great workout