- If you have any interest in improving your 2K,
this workout is gonna be for you.
♪ It's what I like ♪
♪ Laying on the beach with sunlight in my eyes ♪
♪ Laughing with my friends under the sky ♪
(machine blowing)
♪ Following our hearts so then we take a ride ♪
♪ Wherever ♪
♪ I always try to let my spirit fly ♪
- Today's work out is about increasing your power
so that you can learn to deliver more power into the machine
or force, however you want to label it.
As you get into a piece like a 2000 meter,
in which it's critical that you understand
how to put in force over time,
and be able to produce prolonged force.
This is only gonna be 10 minutes.
Tune in, check in, give this your all.
If you are really dedicated and on the path to a 2K,
this is something you'd be repeating over and over
so I would say maybe three times through this video
for one workout.
If you are truly on that path to an improved 2K,
use this as such.
This is a power production workout to make you stronger
and deliver more into the machine.
If this is your first time here, welcome to Dark Horse
where we simplify rowing to build better humans
and let you write your own story for your own life.
And now to answer the question that many of you will ask,
What's. My. Drag. Factor?
So, as far as a workout like this goes, power production,
I'm going to want to carry my drag factor
a little bit heavier than normal.
Therefore I'm going to bring it up
to like the high five of my damper setting
which, according to my drag factor,
if you know the difference,
is going to be 140 for this workout.
So, that puts me in the
just above mid-way through the five range.
I want a little bit heavier so that I have to load my legs,
my midline is going to take a lot of this strain as well.
We're going to be working in Watts today
because that is power production.
And now, for setup time!
In the setup, we are always thinking
strap running across the widest part of our foot,
that is my adjustment point
so go ahead and adjust yours accordingly
on whatever machine you have.
Next, handle. Hands are always wide on the handle,
thumbs underneath and our grip is relaxed.
Not in our palms.
Not. In. Our. Palms!
You know this.
Next, sitting relatively forward on the seat
just not at the back.
Don't sit so far forward
that you feel like you're falling off.
And now into workout setup.
On the Concept 2 monitor, again,
figure out how to set yours if you have something else,
totally fine, you can still follow along.
From the main menu,
we are going to go to Select Workout,
that's the B button.
New Workout, D.
Intervals, D.
Intervals Time, B.
IT's gonna show one minute flashing,
we're going to set it for 30 seconds of work,
30 seconds of rest.
So the right arrow, that's A,
then the + button x3, that's B.
One, two, three times,
then the back arrow, that's D.
Then the - button is C, that's gonna zero us out.
So now we have 30 seconds of work.
Now we need to get down to the Rest Time.
You're gonna use the right arrow, that's the A button.
One, two, three, four, five times.
Now you'll hit the + button which is B,
One, two, three.
That's your workout set and ready to go.
We're going to do this 10 times through.
Each time it is open on stroke rate,
open, well, just open on stroke rate,
max power delivery in that 30 seconds.
It's going to be fast, furious, hot and heavy.
Make sure that you're warmed up going into this,
don't start this cold.
I've warmed up already, I've had a workout already,
so we're going to get into this now.
Go and hit the Check mark, that's the E button,
and you'll see 30 seconds on the screen,
so as soon as we pick up this handle, start moving it,
the workout starts.
For this workout, you are going to
choose your own stroke rate.
If you would like to match with me,
I'm going to set it at a 26.
My stroke rate will be at 26,
you can follow my stroke rate if that is helpful to you.
Please do that, you'll know that I'm on the same stroke rate
every single 30 second piece.
In the 30 seconds off, you're gonna have that opportunity
to recoup and get ready for the next one.
So let's get into this.
Alright, let's do this!
Monitor set.
I'm strapped in because I'm set up.
I'm grabbing my handle.
We're gonna sit ready.
It's going to be 10 by 30 seconds on, 30 seconds off.
Are you ready?
Three, two, one.
Let's Dark Horse.
(calm music)
♪ You know you're still the one for me ♪
♪ Even though we are done ♪
♪ But we both know that we don't matter ♪
♪ Now you're coming up with excuses ♪
♪ You know what I don't care ♪
♪ No I need you to spare ♪
♪ Yeah you say that you want me anyway ♪
♪ But your actions tell a different tale ♪
- You can choose to keep going if you want.
I was really dancing around at 26 there, 25 and 27.
Only hit 26 for, I think, one stroke.
♪ Outta my, outta my, outta my mind ♪
- Get those legs fired up!
You're gonna need them.
For the record, I was at 135 on that
but do not compare yourself to me please.
Compare yourself to yourself.
In two, one. Here we go.
♪ These feeling that I got for you ♪
♪ Will be here for a while ♪
♪ But we both know that it don't matter ♪
♪ Now you keep coming up with excuses ♪
♪ But I just don't care ♪
♪ No I just don't care ♪
♪ Yeah you say that you want me anyway ♪
♪ But your actions tell a different tale ♪
♪ Yeah you say that you wanna try again ♪
- That's two down.
♪ That's why I know that I won't get you ♪
♪ Outta my, outta my, outta my mind ♪
♪ Even though I want to ♪
♪ I can't seem to get you ♪
♪ Outta my, outta my, outta my mind ♪
- 10 seconds until the next piece.
♪ Even though I want you ♪
- Take a big deep exhale.
Get your air out.
Three.
Here we go.
♪ Yeah wish I didn't have to sing about you ♪
(machine whirring)
♪ Yeah wish I didn't ♪
♪ Yeah wish I didn't have to sing about you ♪
♪ Raindrops running down my face ♪
♪ Aching for your touch again ♪
♪ Maybe it will come a sunny day ♪
♪ A day when I forget you ♪
♪ Outta my, outta my, outta my mind ♪
♪ ♪ Outta my, outta my, outta my mind ♪
- Alright, alright.
♪ Even though I want you ♪
- So one of my least favorite workouts
we used to do on the water
was 45 seconds on, 15 off.
Building in stroke rate, 30, 32, 34.
Next round, 32, 34, 36.
Next round, 34, 36, 38.
This reminds me so much of that.
Here we go.
♪ Yeah wish I didn't ♪
♪ Yeah wish I didn't have to sing about you ♪
♪ Yeah wish I didn't ♪
♪ Yeah wish I didn't have to sing about you ♪
♪ Yeah wish I didn't ♪
♪ Yeah wish I didn't have to sing about you ♪
(rhythmic synth music)
- That's four down.
♪ Freezing outside ♪
- It is cold right now in San Diego.
And by that I mean like, it was 50 this morning.
Had to wear my gown jacket.
I don't know where you are.
Man, I'm freezing.
(mumbles) and blue skies,
I know it's like 60 during the day.
Terrible.
In two, one.
Go!
♪ Sweaty palms ain't making it much better ♪
♪ Something 'bout you feels so special ♪
♪ Pretty awkward from the minute that I met ya ♪
- Five down, that's your half-way point!
Bring it on home!
♪ You make me nervous ♪
♪ In the corner of my best friend's sofa ♪
- 10 seconds until the next piece.
Take a big deep exhale.
Get your air out.
Three, two, one.
Here we go!
♪ Sweaty palms ain't making it much better ♪
♪ Something 'bout you feels so special ♪
♪ Pretty awkward from the minute that I met ya ♪
- Nice job.
Earned that one.
Stick with me here.
You have four left.
I want you to think about a lighter catch
and a more accelerated drive through this next one.
How much can you accelerate going that way
and be lighter at the catch?
Here we go!
♪ But I can't get you off my mind ♪
♪ Not a smooth talker, under pressure ♪
♪ Sweaty palms ain't making it much better ♪
♪ Something 'bout you feels so special ♪
♪ Pretty awkward from the minute that I met ya ♪
- It's recovery party time!
Five.
Three, two, one.
Go!
(pop music)
♪ You gotta listen up, listen up ♪
♪ There's not a thing that I can 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 ♪
- Two more to go.
Stay on it.
Hang off of the arms.
Be light at the catch, strong through the middle,
and accelerate through the release.
Also think about relaxing on the recovery this time.
Here goes number nine.
Three, two, one.
Go!
♪ Baby there's a place where we can go ♪
♪ Where it's always shining like the snow ♪
♪ Listen to your heart beat, don't you know ♪
♪ That I just wanna be with you ♪
♪ Baby there's a place where we can go ♪
- Alright, final dance party.
Let's get into this.
You've got one left.
♪ That I just wanna be with you ♪
- Feel that music, whatever it is.
I don't know what your music is
just bring it up in your head.
Okay, last one, let's have fun with it.
Five.
Three, two, one.
Here we go!
♪ 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 diamond rings ♪
♪ All I ever need I, need I ♪
♪ All I ever need is here with you ♪
- And that's 10! Woo!
Ring that bell (bell rings)
Ding ding ding!
Dark horses!
Great.
Job!
Proud of you.
Thank you for pushing me.
Take some big deep exhales.
Let's calm that breathing.
Calm that heart rate.
The reason we focus on exhales,
allows you to push out that used oxygen
and when you inhale, which you will do naturally,
we will bring in a flood of fresh air,
which is gonna bring oxygen to our muscles,
into the blood, into our brain, into our heart.
And it's gonna do all sorts of good things for us.
We're in constant pursuit of good, positive,
happy life going forward.
Doing things like solid breath work are
the tools that will help you become a better human being.
Again, we simplify rowing so that you can build this.
Write your own story, build the life that you want.
Become that better human.
And that's what it's about.
If you're looking for more, you need beginner workouts,
so that you can get started on your machine,
click here for that playlist.
And if you wanna see our latest video,
go and click here to check out our fun stuff.
And guys, as always, thank you so much for joining,
I love you from the bottom of my heart,
and we'll see ya on the other side.