ROW A FASTER 500M: Rowing Workout for SPEED!

Have you been trying to row a faster 500m? Do you want to learn to go faster on the rowing machine? Does it frustrate you that the machine doesn't always make sense? Use this workout to help you better connect your goals with the rower you're using.

VIDEO CHAPTERS
0:00 Welcome!
0:28 Overview of Workout
2:02 Programming Your Machine
2:53 Workout Start
11:27 Review

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[gordo]

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.

[suesbs]

Im doing my first 500m / 1 mins (10 sets) and couldn’t get any better video to set me go !!

Amazing ! And thanks ..

[ironmanix]

Thanks Shane! I've been watching these youtube videos to workout. I'll be joining the crew today!

[erikaw]

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😢

[LanceCampeau]

I digg the second track better then the first (groovy instrumental, no vocals...) Good tempo for a workout!

[GaelyneGasson]

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.

[madelinwesterfeld]

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.

[Nomads_Rowing]

Thanks Shane, really good advice which I’m adapting for a 750 piece I have to submit 😎

[clintlewis]

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

[selfinflictedjoy]

Love this Shane! Waiting for a 10000m follow along😉 for good fat burning session

[jgg]

Gonna do this workout sometime this week!

[cathyloosley]

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!

[JohnPora]

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?

[efraimshaw]

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

[michaelmcfadden]

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 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.

[em-rgxf]

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.

[joelsoares]

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?

[alyssaescobar]

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?

[piotrlisiak]

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

[hulkyouup]

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.