INTENSE 30 Minute Interval Rowing Workout

Join this mystery rowing workout where you'll ride through different stroke rates and intensity levels as you move through waves of the workout.

VIDEO CHAPTERS
0:00 Welcome!
0:29 Programming Your Machine
1:30 Workout Start

JOIN THE DARK HORSE FAMILY
🏴 THE CREW TRAINING PLAN: APP.DARKHORSEROWING.COM

MY GEAR
(If you're buying any gear & you find value in our videos, please consider buying through our links as at no extra cost to you we make a commission and it helps us to continue bringing you great content)

ELECTRONICS

MOBILITY TOOLS

GREAT BOOKS TO UNDERSTAND ROWING

FOLLOW

[jasonebruce]

I truly enjoyed this one. As a heart attack survivor, my intention is to stay healthy and live longer for my young kids. Appreciate the guidance and motivation, Shane.

[zerordie]

I have been training to row for the last 2 months, before going out on the water next month. I love this workout and use this at least 2-3 times a week. I wish you would do more like this and you don't even have to worry about talking through it as much at higher stroke rates. Please make more like this, I would love to do a 2M ladder row workout would be wonderful for training. Or maybe even have weekly challenges for us viewers. Sending love from Texas

[MicheleWolfe-zf]

This was so incredible for me. I just have to say it is very inspiring when you say, “you are powerful!” Thanks. And an extra special thanks for subjecting yourself to the high stroke rate set on our behalf. I definitely needed to follow your lead. Lost focus for a moment in the 30…but you brought me back! Incredible workout!

[andyphipps]

I've now been doing this work out for every day for 2 months now, have lost a stone in weight reduced belly by 4 inches and lowered my blood pressure, feel soooo much better for it, even know the commentary word for word now

[AmyTeapot]

I bought a rowing machine at the start of lockdown in the UK and struggled to find the motivation to use it much. Then, two months ago, I found your channel and I have been following your 30 minute workouts since. I've lost 1st 5lbs so far (19lbs)! Thank you for the motivation and advice! Looking forward to giving this one a go!

[cynthiatrainum]

I am sort of new to rowing and LOVE these workouts!!! My daughter is on the row team at her college and we bought her a Concept 2 ERG machine for Christmas last year. I loved it so much I bought myself one! THANK YOU for posting these!

[davezieske]

Thank you for this workout. I am 65 years old and 13 years out fry’s heart transplant, started following you December 2020.
In the beginning it was a struggle but for the last month it’s been very rewarding.
Thank you for your help
DAVE ZIESKE Billings Montana

[chilievans]

Best rowing workout I've tried so far. Thanks man.

[peterallen]

Hi, I am 66 and new to rowing. I have followed your beginner follow alongs, this one is my favorite. Brilliant workout

[gabrieladavila]

I was doing WOD on the C2, and I came back because I couldn't connect the PM5 to the app, OMG I forgot how much I enjoyed your videos and your couching you're one of my vitamin persons, thank you, thank you so much.

[keyyanarshad]

Shane! I really love this one! I love the middle circuit where you drop the stroke rate and get us to focus on power. This is the first time I tried this one. I almost made it through the whole thing. I had to ease up a little bit during that final circuit, but I’m determined to do the whole thing! Let’s go!💪🏽

[ThePinkDaffy]

Doing this with you Christmas day oh man a sweat on lol nice way to spend the day and making you feel awesome! Thank you

[Cjdrummer]

This one helped me focus a lot on my form especially on the second interval. Love the motivational monologues sprinkled in there as well! Haha. Killer workout

[AnaDorador-sn]

Incredible job done. Thank you. Are there new videos ?

[glennkeppel]

Thanks for the set up 'shadow board' with the button selection. Extremely useful

[BcinNH]

In my early 50’s and running is just too high impact now. If I hadn’t found your videos I doubt I would’ve stuck with rowing. I look forward to cardio days now. Keep up the great work!

[EBiz-tvjq]

Admirable endurance. Rowing relatively fast even for 2 minutes is pretty damn hard.
After training a bit, I started rowing for about 5, and I do super intense and then moderate, and then intense.
You can go like really hardcore with rowing, and it quickly depleates your stamina. But it is very hmm.. hard on whole body? I think I now run better thanks to rowing. I usualy did some 5 minutes warmup running, and after I trained legs enough, this warmup felt too weak, like I didn't even had enhanced breathing after running 5 minutes at 10km/h.
But rowing is so hard on whole body.
I yet need to test if this enhanced breathing and heartpump from rowing will translate to even better running. If I can sprint for solid minute or ice-skate without fatigue, it is going to be a blast

[mihalyczegledi]

This is the best! You should create more video like this, but please cut warm-up and cool-down into it. I personally appreciate a 40 minutes long ladder type WOD as well. Thank you again!

[squealer]

This workout was awesome!
1) I did a light workout earlier today
2) Over-ate at dinner and decided to recover watching this latest DH video.
3) Thank goodness just watching. After only the first cycle, you caught me at 12:52 -> I was mentally picturing myself still gasping, with sloppy form in the recovery interval. .
4) Just finished the full half hour.
Now to psyche myself up for the real thing my next intense session!

[johancarstens]

Best workout ever, trying to do this everyday! Lekker thanks Shane