The Only 3 Rowing Workouts You Ever Need

Ever wondered how the sausage is made when I'm writing workouts? Well, here you go!

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[vvrzos]

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!

[patrickjdarrow]

You're definitely finding a groove with your presentation style. That hard work is paying off!

[donnawebster]

Training for a marathon row for my 62nd bday in Jan..just found your channel. Thank you!

[Spitfire]

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!

[shannonmeaney]

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

[oraclegps]

1- Short fast / high intensity worout think ( 3 min ).
2- Middle range mid intensity workout ( think 20 min).
3-Long / low intensity owrkout ( think 45 min or more)

[jeffpangborn]

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.

[sayhear]

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!

[gabrielamarunova]

Shane, you let me open the link every time you post on IG and is always both, entertaining and educating! Great job!

[alialuhn]

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

[bearleers]

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!

[jodohead]

Thank you for this and the rest of what you give. You make me want to row, even coming off an injury/illness.

[karnage]

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.

[dennisdegroot]

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.

[shemshem]

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

[shabirmaster]

By the way, thank you for the advice/guidance Shane, you have a follower in me. 😊

[MakingaStink]

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

[jgg]

hefty and grindy is my weakest of the three buckets... gotta keep working on this! Thanks Shane!

[slach]

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.

[Fabricatedcrypticstorieofwars]

Thank u for the info.i been trying my best to improve my 5k under 25 mins for the past yr and a half.