("So Much Fun" by DJ Mayson)
♪ Isn't it funny ♪
♪ I thought I won you over ♪
♪ Oh ♪
♪ Oh, oh, oh ♪
- What's up, Dark Horses, and welcome back
to another Dark Horse Workout of the Week.
This is your Dark Horse Rowing machine workout
playlist extra-special for ya today.
Today's actually a short and sweet one,
and it's a blast from the past, if you will.
We've done a video on this before
but I wanted to improve it for you
and give you a better experience
so that you can come to understand
one of my favorite warm-ups that I love to use
that's an excellent way of learning stroke rate,
getting comfortable on the machine,
and I think may be the best learning workout
that you could do on a regular basis.
This is a repeatable workout.
Just mark it, bookmark it,
come back and watch this daily if you need to,
if you're new to this machine,
this workout is for you, and it is intended to,
number one, get you comfortable on the machine,
number two, get you a decent workout.
So what is this workout?
I call it the 10 Minute Build.
The 10 Minute Build is very simple.
We start at a stroke rate of 16,
which is a relatively low stroke rate.
The damper will be all the way down at one.
Often you guys are asking what damper
I'm using during the workouts.
The answer, always, is that it doesn't matter.
You should be using the damper or drag factor
that makes the most sense for you, but in this instance,
I do want the damper all the way down
because the objective here is to just sweat,
get hot, get a great workout,
but not be fatigued at the end,
as well as to learn stroke rate.
Now, damper will be all the way down at one.
The workout is, we start at a stroke rate 16.
Every minute we go up one beat in stroke rate.
16, 17, 18, 19, 20!
That's your first five minutes.
The next five minutes, we go up one beat every 30 seconds,
and this is where it starts to (chuckles)
ramp up pretty quickly.
That means we will finish the 10-minute workout at a 30.
So the final 30 seconds will be at a stroke rating 30
and that'll be the end of the workout.
Normally these things are about 20 minutes.
This is short and sweet, 10 minutes.
I want you to get real confident in this workout,
love it, get a great sweat, get a good heavy breathe on,
and feel good about what you accomplished.
So the objectives here as we move through this,
number one, keep your intensity relatively light.
The objective is on hitting stroke rate with me.
Follow me on stroke rate.
Keep the intensity as low as you can.
You'd be amazed, keeping the intensity low,
you will still get a great workout from this.
Number two, that you learn to follow along.
That one is really important.
The key to staying on stroke rate, catch when I catch.
So catch is this front-loaded position.
When I take a stroke, you take a stroke.
Whatever happens in the in-between,
as long as we arrive and catch at the same time,
we will match up as we go through this workout.
And with that being said,
let's just talk about how to program the monitor
and our normal housecleaning notes.
All right, our usual housecleaning notes,
make sure you have multiple monitors set up,
one to watch this video and another,
ideally, so that you are tracking your workout
on top of your monitor.
I like ErgData, it's a free app if you have the Concept2.
Whatever app you're using to track your data,
that's great, Strava, Swift, Worx, I've heard.
If you use an app, have it tracking your data,
sitting on the phone cradle on top of your monitor.
Those are your two monitors.
Next, make sure you have water nearby,
although you shouldn't really be stopping
in the middle of this workout, so have water,
a sweat towel nearby, and anything else you may need,
music as well, if you like music,
have those things ready and handy to go.
Also, make sure you warm up your body
so that when we get into this you are not cold.
I am always pre-warming up before I get here,
so you do that for yourself
and then come join me for the workout.
Okay, to set up the monitor, you are going to,
from the main menu, go to Select Workout,
New Workout, Single Time.
It should be set to 30 minutes,
which means all we need to do is hit the minus button twice,
one, two, that should give me 10 minutes.
I will then hit the check mark,
and that's gonna put 10 minutes on my screen.
Now on the right-hand column you have five buttons.
Each one of those buttons is assigned
to a specific screen setting.
You can use those buttons,
filter through 'em to see the different monitor setups,
and you can choose whichever one you like.
A workout like this,
it's excellent to have the simplified data screen.
That would be the fifth button down
on your right-hand column, the one right above Menu.
That will give you the simplified data screen
and then change units until you see split
and either meters or split and average split
present on your screen, that'll be the monitor setup
that you will most likely want to use.
If you want a bit more data,
hit that top button on the right-hand column.
That will give you the all data screen.
With that being said, get your monitor set up,
I'll get mine set up, and let's start this workout.
All right, I've got my monitor set up.
Is your monitor set up?
If you're ready to go with me say it, giddyup!
I don't know how that felt to me personally. (chuckles)
Probably about as weird as it felt to you,
but maybe we'll stick with that and see how that goes.
All right, if you're ready, get strapped in.
Everything's ready to go, let's hit this 10 minutes.
Grab that handle, sit ready!
In 3, 2, 1, go. (machine whirring)
Nice and easy here.
Getting ready to shift to a 17.
On this one.
It's just a slight shift,
it's the change through the speed of the drive.
Make our next shift at 18 in two strokes.
That was one, that's two, here's 18.
Just the slightest change.
Think about bracing at the catch.
Getting ready to go to 19 in two strokes.
That's one, that's two,
19, small shifts.
Pressing your feet down into the foot stretchers,
good brace through the lats at the catch.
Next shift to 20 in two strokes.
That's one, that's two, 20.
Slightly faster drives every time.
Finding a way to recover.
Smooth out and breathe during that recovery.
Shifting again, 21, in two.
That's one, that's two, 21.
Every time we shift now, it's gonna be every 30 seconds.
Nice and easy, it's about matching me on stroke rate.
Shifting in two, that's one,
that's two, 22.
23, right here.
Up to a 24 in two, that's one,
that's two, 24.
25, on this one.
Feel that ratio start to shift,
slightly faster recoveries, but quicker drives.
Going to 26,
on this one.
27.
28.
It's startin' to feel fast now.
Stay light and crisp on the drive.
29.
Inside our last minute!
30.
Light, quick catches.
And time, whoo!
So, quick debrief. (handle clacks)
I don't know how you're feelin' right now.
I'm breathing hard, my heart rate's high,
I'm sweaty, I'm a little warm, but I'm not fatigued.
And there's a big difference there.
My body learned something through this,
by not smashing myself.
Instead, I challenged myself
under a little bit of duress,
meaning the stakes were a little bit higher
because the stroke rate was climbing,
but I got there gradually,
and by taking the damper down to a one,
it really reduces a lot of that intensity need,
where you're trying to grab and strain against it.
Instead, you can think light, quick,
and just pick through those strokes.
Something that's really critical for you to learn
when you're getting onto this machine,
so no expectation of what your distance was,
your split, so don't ask in the comments, don't ask.
It's not what this is about.
The question is, and what I want
you to answer in the comments,
is were you able to stick with me on stroke rate,
and how did you find it was,
attempting to maintain ratio?
Meaning the ability to recover and relax
even at a higher rating.
That is what I want you to answer.
Tell me that in the comments below,
because that's gonna help me understand
if what we're doing is making sense and clicking
and doing a good job for you guys.
And if not, I need to know it so that we can adjust
and grow and learn, and make videos that are better for you,
to suit you for that, so please leave your thoughts below.
If you loved this, and if you enjoy digging
and starting to find the stuff that really matters to you,
and you wanna be the hero of your own story
and you're gonna let us be the guide to get you there,
then you are a Dark Horse.
For that, I want you to hit that subscribe button
and the little bell next to it,
because that's gonna alert you every time
we come out with a new video, and guys,
as always, thank you for tuning in.
I say it every time, I mean it every time, I love you all.
I wanna put so much love out there into the world,
helping all of you guys just feel compassion
and love for one another,
'cause that's what this whole life thing is about, right?
It's just positive,
if we can leave this place better than we found it, great.
So with that being said, hope you join us next time.
Thanks for tuning in this time.
Bookmark this, save this workout.
Do it over and over and over, daily!
This is a great warmup.
Like I said, warmup, you're warm, sweaty, great.
Now you can go do your workout. (laughs)
So with that being said, guys,
we'll see ya on the other side!
Hey guys, and thanks for watching!
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