- Today you're going to follow me from this
to this, (snaps fingers) whoo!
Eight minutes exactly, 8:00.0
with a 2:00.0 split, stroke rate 26.
Nailed it on the dot!
Yeah, whoo!
After the seven-minute 2K, the eight-minute 2K
is the next standard and the next hallmark
that most people can shoot for,
so today we're gonna go through that together.
And I wanna give you the chance to follow along with me
as I row a two-minute split exactly for 2,000 meters
at a stroke rate of 26 so that you can follow me,
knowing what splits you have to hit,
having a stroke rate to follow,
and stay tuned, because as we go through the piece,
I'm gonna give you coaching points!
So listen up and be ready to go.
If this is your first time here, welcome.
I'm Shane Farmer, this is Dark Horse Rowing,
where we build better humans through rowing
so that you can build the life you wanna live.
And living that life you wanna live
sometimes involves hitting an eight-minute 2K,
one of those standards that a lot of people
set for themselves and goals that they shoot for.
We're gonna get you that goal today, right now.
Let's get into the details.
First and foremost, the question
that everybody wants to know, what's my drag factor?
Today it's gonna be set at a 127 for me.
I felt like going something a little bit
heavier than I'm used to.
On my damper setting range,
that is right on the middle point between four and five.
Next let's talk about critical warmups.
I want you to have six minutes of building
before you even think about starting this.
Six minutes in which every two minutes,
you take 20 strokes at the goal pace for today,
which is a two-minute split and a stroke rate of 26.
Your goal in those warm-ups is to get just warm,
sweaty, and feel the pacing that we're gonna use
for today's eight-minute 2K.
You'll then follow that with a 10-minute build,
which is our stroke rate build,
which is intended to get blood flowing, oxygen moving,
and get you hot, sweaty, and ready to perform.
Next, let's run through our setup checklist.
First and foremost, having your feet set properly.
That would be straps across the widest part of your foot,
butt to the front of your seat,
not too far that you're uncomfortable,
and finally, the handle, hands set nice and wide,
thumbs wrapped around the handle, grip relaxed.
Okay, notes to get ready for this.
Number one, make sure that you have headphones in
so that you are ready for the coaching points
that I'm gonna give you throughout the piece
to help push you over the edge
and get you past that eight-minute 2K.
Next, rely on your mechanics.
When you start to get tired,
don't let your body fall apart and start to get soft.
I want you to continually remind yourself
to get into good positions because good positions
give you good mechanics gives you consistency
which gives you great output.
Okay, with that being said, it's time for 2K.
Get strapped in, get your mind right, let's do this.
Stroke rating 26, split two minutes even
to accomplish an eight-minute or better.
My goal is going to be to hit it as close
to eight on the nose as I can.
I'm sorry I not gonna be able to show you my monitor.
I don't have multiple cameras going here. (chuckles)
I wish I could, but just trust, 26,
two-minute split, that is what I'm going to average at,
so I would love for you to join me.
My strategy going through this is from stroke one,
I'm trying to settle at a two-minute
and just hold consistently all the way through.
Your target is going to be moving
when I tell you to at the go cues,
when I jump in and coach you throughout the piece, okay?
So pay attention, get ready to go, strap in.
Three, two, one, go.
(upbeat music)
All right, you're passing over the 300-meter mark.
This is the point, you're early in the piece.
Really make sure that you are setting
into your goal pace here, not coming out too hot and heavy.
You've got a lot of the piece left, settle in with me,
match my stroke rate, match my catch timing,
and it's gonna benefit you all the way through.
Take 20 strokes for focus here,
where you are focusing on tuning in and matching my stroke.
Okay, you're coming into 750 meters.
This is the point where you're starting to feel the burn.
That is okay, that is what you should expect.
I want you to take 20 strokes to focus
on putting power into your strokes,
keeping your body strong and putting it into good position.
Taking 20 strokes, here we go.
All right, 1,250 means you are well over the halfway point.
You are feeling it and you are in it,
but now is the time where you commit.
You need to start upping the intensity,
you need to start feeling the push
of your legs against the machine.
Be in good position, set yourself up for success,
feeling your body brace.
300 meters to go, this is where you give it
everything you've got, you do not hold anything back!
This is where you make your money, this is where you thrive,
and this is where you reach that goal of an eight-minute 2K!
Push hard, every hundred meters, step up the intensity.
Let's finish this thing strong!
Yeah!
2:00.0, eight minutes,
exactly, on the split!
Stroke rating 26.
Nice job, if you stuck with me,
that got you that eight-minute 2K.
Huge congratulations to you, and be super proud of yourself.
You deserved that, you earned that, you worked hard for it,
and you stuck with me, nice job!
Things to take away from this,
if you got your eight-minute 2K, huge congratulations.
Make sure you note that, put it in your logbook,
wherever that is, digital, physical, whatever.
If you didn't get it, understand what happened
during that piece, go back and start to analyze,
where did things start to fall apart for me?
What was the hardest part, was it stroke rate,
was it my ability to put force into the machine,
did I feel like it was a black hole of energy?
What are the things that made this really challenging?
Where do I go to from here so that I can improve,
come back, and hit that eight-minute
the next time I choose to do this?
If you've hit that eight-minute 2K,
you definitely need a path to improve.
Check out this playlist of workouts.
It's gonna help you move on to your next goal.
And don't forget to subscribe.
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