Are there any videos to watch?

There aren't any videos with this plan but that's for a reason. As a busy person, we know your workout time is precious. Watching videos and wasting time sorting through different links and clicks only eats into the time you should be spending getting a great sweat.

If you head to our YouTube page you’ll find loads of advice/guidance on how to maximize your experience and get comfortable with your technique.

Where do I keep track of my results?

We encourage you to either use ErgData or the Concept2 Logbook for tracking your results. We could have come up with some fancy algorithm that would blow you away but we figured, why not just use what's available?

How many days per week should I workout? 

The plan is built around how many sessions you want to commit to. If you want to workout 7 days a week on a mixture of equipment you can pick and choose the sessions that suit your time commitments. In total, you get 9 workout options per week.

The Express plan is also designed to fit around other forms of working out, so if you do any other exercise classes or forms of training, this is the perfect plan to add in some extra conditioning.

What if I want more than 2 bike / Ski  workouts a week?

The rower sessions are easily adapted to both the ski and bike erg pieces of equipment.

Am I supposed to do all 9 workouts a week?

No not all! Think of the 9 workouts as our gift to you to encourage you to branch out away from the erg and experience the benefits the other equipment has to offer. 

How does the program work?

Each week you will see 9 workouts available to choose from to be performed on the 3 main pieces of Concept2 equipment. You can pick and choose the workouts you wish to complete or follow along on only one piece of equipment to maximize the results you get.

What results should I expect to see?

If you're using only one piece of equipment you'll see significant improvements in your fitness from both a mental and physical perspective. The Express plan is designed to challenge your bodies ability to work areas like your endurance and speed, but also your understanding of the machine and how to feel like you got a great workout.

If you’re using multiple pieces of equipment then not only are you going to get fitter in multiple domains, you'll also see significant progress in your ability to challenge your body in different ways. 

The workout has a rate cap. What does that mean? 

Great question! On the row and ski machines the SPM or strokes per min is displayed in the top right of your monitor (RPM on the bike). Here is where you will see how many strokes you are currently rowing/skiing/or biking per minute. 

If a workout has a rate cap, then what we are saying is you must stick to that SPM for the duration / distance given. 

Want more info? Watch this video to help clear up stroke rate.

What should I do after my workouts?

Post your results! Tag us on social media @DarkHorseRowing. We love seeing you hitting these workouts and the results you are gaining from them. 

Are there any rules I need to know?

Try not to cherry pick (only choosing workouts you like the look of). Push yourself to experience it all. The more you commit to completing the workouts as written and ones that may feel out of your comfort zone, the more benefit you are going to get from the plan. 

What happens when I’ve done them all? Is there a version 2?

Congratulations you are now ready to attack those workouts all over again, only this time armed with the results of your first time through so you have targets to work from and improve on. Remember, the fitter you get the more you should see improvements in both your split times and also the SPM/RPM you are using. 

What is Damper/Drag factor? Why is it my choice on all workouts? 

Simply put, the damper is the printed numbers on the side of the machine. It gives a visual indication of how open/closed your flywheel is and how much airflow is going into the fan on your machine.

Points to remember are the higher the damper the more airflow is being allowed into that fan so it will make the machine feel heavy/slow as you move. The lower the number the lighter and quicker that fan will feel. 

Want more info? Watch this to find out a little more about damper and drag factor https://youtu.be/JY0DaUZ2Jao

Its your choice because it depends what you as the athlete feel most comfortable with.