- If you followed with me.
Hopefully you got there.
This is your chance.
It's gonna be here, you can come back to this.
I hope those cues helped
to get you where you want
and if you got it,
huge round of applause to you.
Congratulations on breaking seven minutes.
It's an unbelievable feat.
Super proud of you.
06:59.6, you got it!
Nice job!
If you are right on the cusp of getting
that seven minute 2K,
you want a guide, you wanna follow along
and you wanna accomplish this massive hairy beast of a goal.
Getting a seven minute 2K,
this is the video.
Stay tuned!
I'm gonna do it with you and give you coaching points
along the way.
The seven minute 2K is a gold standard for many people.
A lot of you are trying to accomplish it,
I wanna do it with you.
I'm going to row exactly a seven minute 2K
or as close to as I can get
to get you across the finish line
and give you coaching points along the way,
let's get into it!
If this is your first time here,
welcome, I'm Shane Farmer.
This is Dark Horse, where we build better humans
through rowing so that you can build the life
you wanna live.
Sometimes, building the life you want is getting
a seven minute 2K.
So to do that, let's start with the warmup.
Number one, six minutes of rowing on your own to warmup.
Every two minutes, I want you to take 20 strokes building
to your goal pace for the day.
That would be a one minute and 45 second split
or slightly faster.
Next, you're going to do the 10 minute build.
This is one of my favorites
and I'm just gonna link to it right now.
It's a video we've done before
so click that link to get on with that 10 minute build
and then come right back.
Next, the question that everybody always asks,
"What's my drag factor?"
My drag factor, (mumbles) 111.
That would be,
it's on the high threes, low fours.
That's the drag factor for me today.
Next, setup.
Always make sure the foot stretchers are set
so that the strap runs across the widest part of your foot.
Your butt is forward in the seat
and you're grabbing the handles with relaxed hands,
thumbs underneath and nice and wide on the handle.
Next, let's get your monitor setup.
From the main menu, you're going to go to Select Workout,
that's the B button.
Standard list, that's the A button.
And then 2000 meters, that's the A button.
And you'll have 2000 meters on your screen.
Those are all the things we need setup.
You should be warm, you should be hydrated,
you should be well rested and ready to go.
Get on your machine, get tuned in and listen.
Make sure you have headphones in
so that you can hear this and watch all the way through.
Do it with me!
Because I'm gonna be giving you coaching points
at the 500, the 1000, the 1500
and with 300 left,
you're gonna hear from me helping you to get through
the finish line, exactly where you wanna go,
which is past seven minutes.
Okay, as I mentioned before,
this is going to be at a stroke rate, 26.
That is a relatively low stroke rate.
You're welcome to rate above if you like,
but 26 is definitely a minimum on the stroke rate
that you wanna hit.
I just wanna try and be able to set a stroke rate
for as many people as possible.
So again, you're welcome to rate above me,
I'm gonna hit the floor of stroke rate at 26 and hold there.
145 pace, that is your goal.
Let's do it, let's break seven minutes!
Three, two, one, go!
(upbeat music)
♪ You gotta listen up, listen up ♪
♪ There's not a thing that I can't get from you ♪
♪ Boy I don't need that much, need that much ♪
♪ How can I tell you what I wanna do? ♪
♪ I never needed you to give me things ♪
♪ I never needed gifts or diamond rings ♪
♪ All I ever need I, need I ♪
♪ All I ever need is here with you ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
♪ Oh, oh ♪
♪ I can't get enough, I can't get enough ♪
♪ Oh, oh ♪
♪ I can't get enough, I can't get enough ♪
♪ Oh, I can't get enough, get enough ♪
♪ Don't ever let me be away from you ♪
♪ I'm gonna hold you tight, hold you tight ♪
♪ 'cause you're the only thing that I can't lose ♪
♪ I never needed you to give me things ♪
♪ I never needed gifts or diamonds rings ♪
- [Shane V.O.] Okay, you're just passing the 500 meter mark.
Now is the time to check in.
Make sure that you are not gassing it too hard.
You still have 1500 meters left.
You're gonna be great!
Just settle down, make sure that you're smooth,
calm and feel connected going through this 1500 meter point.
♪ Like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
♪ Baby, there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
♪ Oh, oh ♪
♪ I can't get enough, I can't get enough ♪
♪ Oh, oh ♪
♪ I can't get enough, I can't get enough ♪
♪ Oh, oh ♪
♪ I just wanna be with you ♪
♪ Baby, there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
♪ Baby, there's a place where we could go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heartbeat, don't you know ♪
♪ That I just wanna be with you? ♪
- [Shane V.O.] You're crossing over
that 1000 meter threshold right now.
This is the hardest part of the piece
but you have absolutely got this!
I want you to stay strong and I want you to take 20 strokes
to focus on giving consistent output,
knowing that when you finish these 20 strokes,
you have less than halfway to go,
that is your motivation!
Move through this with focus, with pressure
and stay committed to the piece!
♪ I don't need nobody else ♪
♪ Obsessed with you ♪
♪ Tried to stop it but I'm under your spell ♪
♪ Can't help myself ♪
♪ You know too well, I need you close ♪
♪ Can't help myself ♪
♪ Tried to stop it but I'm under your spell ♪
♪ Can't help myself ♪
♪ Tried to stop it but I'm under your spell ♪
♪ Suddenly, I'm by your side ♪
♪ 'Cause I am out of things to explain how I feel ♪
♪ It's better to enjoy the ride ♪
♪ I feel at home ♪
♪ Never alone ♪
♪ My friends are asking me if I ♪
♪ Have left the planet 'cause I seem high all the time ♪
♪ They think I'm in a film noir ♪
♪ And my impression ♪
♪ Is that I'm in heaven ♪
♪ So we can drive away ♪
♪ You'll hear me say everything is gonna be okay ♪
♪ I don't need nobody else ♪
♪ Obsessed with you ♪
- [Shane V.O.] 1500 down, 500 meters to go.
You are three quarters of the way through this race!
Now is the time for you to dig and push.
Give me 10 strokes for power!
To move up the rate!
To move up the pressure!
Now is your chance to push it
and give yourself that chance for success.
(upbeat music)
- [Shane V.O.] 300 meters to go.
You do not hold anything back!
Now is when you make your move.
I want you to dig and find everything you've got!
Every 100 meters that you go down
is another 100 meters that you push closer
to that finish line
and getting that sub-seven 2K.
(upbeat music)
- 06:59.6.
To keep training to get that 2K that you want,
sign up for our program, The Crew,
where we have a library of workouts for you to follow.
Right now is the time because we're having a Black Friday
through Cyber Monday sale,
$19 a month for the rest of your life.
Use code "BFCMBEDARKHORSE" at darkhorserowing.com/athlete.