Where should I start? : Dark Horse Rowing

Welcome to Dark Horse Rowing!

If you’re new to rowing or getting back on the erg after some time away, we recommend starting with the 8-Week Start Here Program. This beginner-friendly program is designed to help you learn the fundamentals of rowing, learn the four basic parts of the rowing stroke: the catch, drive, release, and recovery, practice drills and skills to improve your technique, build confidence, and create a consistent rowing routine step-by-step.

You can find the 8-Week Start Here Program directly on the app homepage.

How to Find the Start Here Program

Open the Dark Horse Rowing app
Log into your account
From the homepage, click the hamburger menu
Select 8-Week Start Here Program
Click Join Program
Start with Week 1, Day 1

We recommend following the workouts in order for the best experience.

What Does the Program Include?

Before You Begin

We recommend reading through the entire workout before starting so you understand the structure, drills, and workout flow for the day.

Part A: Skills

You’ll work on rowing drills and technique development to better understand body positioning, stroke sequencing, and rowing mechanics.

Examples include:

Arms-only drills
Body swing drills
Reverse pick drills
Stroke sequencing exercises

Part B: Workout

This section focuses on applying the skills you learned during the drills into steady rowing workouts while building endurance and consistency.

You’ll also learn:

Stroke rate guidance
Rhythm and timing
Smooth rowing transitions
Workout pacing

Part C: Cool Down

Each session ends with recovery work, including stretching and mobility exercises to help support recovery and long-term progress.

It will also remind you to drink water and stay hydrated after your workout.

Program the Workout to Your Concept2 Monitor

If you use a Concept2 rower, you can use the orange Program the Monitor button to automatically send the workout to your PM5 monitor.

To use this feature:

Make sure your ErgData app is installed on the same device
Open ErgData and connect it to your rower
Return to the workout in the Dark Horse Rowing app
Tap the orange Program the Monitor button

The workout portion (Part B) will automatically be programmed into your monitor.

Starting and Recording Your Workout

You can also tap the orange Start Workout button to:

Open the workout timer
Track your workout manually
Record or edit your workout results

Once you complete the workout:

Tap Finish Workout
Review or edit your results if needed
Tap Done

You’ll then see the daily check-in section where you can:

Track your energy levels
Add notes about your workout
Record anything you want to remember for the day

When finished, tap Accept and then Submit.

Additional Tips

At the end of Part C, you’ll see a workout summary that includes:

Drag factor/damper setting
Stroke rate
Split
Rest time
Total workout time

Still Need Help?

If you’re still experiencing issues or have additional questions, please contact us at support@darkhorserowing.com and our team will be happy to assist you.