The Concept2 Workout Podcast

Self Propulsion Laboratory - Long RowErg - Final Episode Aug 21, 2023

Final Episode: We're going to test the different environments we can work out in by playing around with our RowErg's damper setting. We'll simulate rowing through water of varying conditions — from easy-going to thick mud. Farewell for Now: This is our final episode of As the Flywheel Spins. We are leaving you with more than 100 workouts, and we hope you'll continue to use this podcast to keep you motivated and moving. Let's stay connected! Follow Coach Cady on Instagram @hart.cady. Total Workout Time: 1 hour with 15 minute warmup
Programming starts at [4:22]
Warmup starts at [6:25] Warmup: 10 intervals at a 24 stroke rate with varying damper settings. Workout: 8 six-minute intervals at varying or consistent stroke rates and damper settings at 8, 2, 7 and 3. Two minutes of rest between each interval. Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

All Fun and Games - Long RowErg - Workout 102 May 10, 2023

Workout 102: Ready steady go! We'll hover at a comfortably challenging intensity while uncovering a little gem in our monitor. Ready to work hard and play some games? Dive in! Total Workout Time: 30 minutes with 10 minute warmup
Programming starts at [1:48]
Warmup starts at [3:22] Workout

A 30 minute steady-state row at a 22 stroke rate.

**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

What Makes Your Flywheel Spin Mar 28, 2023

ATFS listeners share what motivates them on the machine and how they feel after a workout.

We want to hear from you! Send an email or voice recording to info@concept2.com and share what keeps you moving on your Concept2 machine.

Farther Not Faster - Medium RowErg - Workout 101 Mar 22, 2023

Workout 101: Get ready to power up your legs and propel yourself farther with each new interval. As we push the limits of what we feel is possible, the potency of our stroke will be revealed. We'll practice controlling our stroke rate, throttling our power, pacing our effort, and kicking things into high gear when it's time.

Total Workout Time: 21 minutes (30 mins with rests)
Programming starts at [3.36]
Warmup starts at [5.44] Workout

Seven one-minute intervals with 30 seconds of rest in between. We'll do this three times.

**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 100 - RowErg - Buried Treasure Dec 23, 2022

Workout 100: Discovering our strength happens inside these segments. Each one is different. All expose our potential in a rewarding way and leave us feeling better than when we began, stronger than we realized. We'll make progress with every step.

Use ErgData to record your workouts and track your progress!

Total Workout Time: 36 minutes
Programming starts at [3.07]
Warmup starts at [4:51] Workout

Three 12 minute intervals with two minutes of rest in between. Each is formatted a little differently, so get ready to mix it up!

**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 99 - RowErg - Our Hour Dec 15, 2022

Workout 99: Connect and Go, Let's 'Just Row'. To keep the clock ticking, we must keep ourselves moving. With not a minute to spare, this hour holds space to find a sustainable effort but also finds time to bring us up to speed and push our power. If you haven't done it already, download the ErgData app and sync your ATFS workout with your logbook workouts. You can see much more detail, stroke by stroke, for those interested. Total Workout Time: 1 hour Programming: Get your ErgData app prepped and press "Just Row" Workout starts at [4:13] Drill 1: arms only; arms and body; arms, body, pop the knees. Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22 Drill 3: leg only, legs and body, full strokes @ 22 Intervals: (with active recovery @ 20-22 between each)

1 minute moderate, 1 minute hard @ 24 (x2)
45 secs moderate, 45 secs hard @ 24 (x4)
30 secs moderate, 30 secs hard @ 24 (x6)
15 secs moderate, 15 secs hard @ 24 (x8)
4 mins easy with final ten powerful strokes

Cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 98 - You’re the Zest - RowErg Dec 05, 2022

Workout 98: (Pyramid) Let's spice up a basic pyramid with short bursts of power! We'll work up a sweat, feel accomplished and discover that any workout can be made interesting with a bit of creativity. This was one of our Concept2 Workouts of the Day, which you find on the ErgData app and our website. Check out a new workout every day! Total Workout Time: about 30 minutes Programming starts at [2:51] Warmup: 4 minutes @ 22; building intensity 2 minutes rest Intervals (with 2 minutes rest in between each):

3 minutes @ 24; consistent power
2 minutes @ 24; 12 powerful strokes (x2)
1 minute @ 24; 12 powerful strokes
2 minutes @ 24; 12 powerful strokes (x2)
3 minutes @ 24; 12 powerful strokes (x3)
4 minutes @ 24; 12 powerful strokes (x4)

2 minutes cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 97 - RowErg - Define your Priority Nov 11, 2022

Workout 97: (Short Max Effort + Long Steady State) Let's set a solid target for a long row using our max effort. The goal is simple: get all our energy out on the machine while still standing strong by the end of the workout. Total Workout Time: 30 minutes Programming starts at [2:47] Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Followed by 5 minutes of rest and one final 20 minute interval. Warm Up: 4 minutes @ 22 3 minutes @ 24 2 minutes @ 22 1 minute @ max effort (26 or more) 5 minute rest 20 steady minutes @ 24 **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Skeleton Crew Challenge - BikeErg - Workout 7 Oct 31, 2022

Join us for the Concept2 Skeleton Crew Challenge - Final Workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - RowErg - Workout 6 Oct 30, 2022

Join us for the Concept2 Skeleton Crew Challenge - Workout 6 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - RowErg - Workout 5 Oct 29, 2022

Join us for the Concept2 Skeleton Crew Challenge - Workout 5 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - RowErg - Workout 4 Oct 28, 2022

Join us for the fourth Concept2 Skeleton Crew Challenge workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. Check out today's Concept2 Workout of the Day (WOD) — it's this workout! Follow along and you'll wind up on the Daily Honorboard. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - BikeErg - Workout 3 Oct 27, 2022

Join us for the third Concept2 Skeleton Crew Challenge workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. Check out today's Concept2 Workout of the Day (WOD) — it just so happens to be this workout! Follow along and you'll wind up on the Daily Honorboard. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - SkiErg - Workout 2 Oct 26, 2022

Join us for the Concept2 Skeleton Crew Challenge - Workout 2 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Skeleton Crew Challenge - RowErg - Workout 1 Oct 25, 2022

Join us for the Concept2 Skeleton Crew Challenge - Workout 1 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Warm-up 15 Oct 24, 2022

We've got a fifteen minute warm-up to get you pumped up for the rest of your workout. Total Work-up Time: About 15 minutes Monitor set up starts @ 0:56 **LISTENER REQUEST** We would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

BONUS RELEASE - Row Basics - 3 Oct 12, 2022

BONUS FOR BEGINNERS: New to the Indoor Rower? Let's explore together. While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement. Beginners' please check out Row Basics 1 or Row Basics 2 if you are looking for guidance on rowing stroke form and technique. Will we learn how to be in control of our stroke rate? Yes. Will we learn how to adjust our effort to row longer distances? Yes. Will we learn how speed and power work together and separately? Yes. Will you actually get a workout? Yes! Want to watch, before your listen? Check out our website content on Training and Technique. **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 96 - RowErg - 10-4 Jul 29, 2022

Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you. Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process. Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily Stay tuned for a conversation with Benjamin after the workout! Total Workout Time: About 30 minutes Programming starts at [3:06] Monitor set up: 3 minute intervals, 1 minute rest Warm Up: Damper @ 10 Stroke rate 20, 22 and 24 1 minute rest Interval 2: Damper @ 9 Stroke rate 24 1 minute rest Interval 3: Damper @ 8 Stroke rate 24 1 minute rest Interval 4: Damper @ 7 Stroke rate 24 Rest and reprogram the monitor Interval 5: Damper @ 6 Stroke rate 24 1 minute rest Interval 6: Damper @ 5 Stroke rate 24 1 minute rest Interval 7: Damper @ 4 Stroke rate 24 Cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 95 - RowErg - Keep Growing Jul 20, 2022

Workout 95: (Pyramids with Growing Power) We've got three pyramids to tackle, and we'll test our stamina and power along the way. With each pyramid, our stroke rate and time will rise and fall, but our intensity will keep growing. This workout begins light and easy, but by the end, we'll be leaving it all on the machine. Stay tuned for a conversation with Cady's class after the workout! Total Workout Time: 30 minutes Programming starts at [2:13] Monitor set up: 9 minute intervals, 1 minute rest Warm Up: 1 minute @ 20 2 minutes @ 22 3 minutes @ 24 2 minutes @ 22 1 minute @ 20 Rest for 1 minute Workout: 1 minute @ 22 2 minutes @ 24 3 minutes @ 26 2 minutes @ 24 1 minute @ 22 Rest for 1 minute 1 minute @ 24 2 minutes @ 26 3 minutes @ 28 2 minutes @ 26 1 minute @ 24 **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 94 - BikeErg - Tribe Ride Jun 22, 2022

Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe! Send in an email or voice recording to info@concept2.com and share your experience! Total Workout Time: 30 minutes Programming starts at [1:32] Monitor set up: 6 Minute Intervals, no Rest Interval 1 (warm up): 3 Minutes - 2 Minutes - 1 Minute increasing intensity Interval 2: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity Interval 3: 1 Minute - 4 Minutes increasing intensity - 1 Minute Interval 4: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity Interval 5: 1 Minute - 2 Minutes - 3 Minute increasing intensity

Workout 93 - RowErg - Rest Assured May 06, 2022

Workout 93: (Continuous with short bursts of power) Get ready to row non-stop for thirty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power.

I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!

Total Workout Time: 30 minutes

Programming starts at [3.50] Monitor set up: 7.5 minute intervals without rest. Interval 1 (warm up): Steady 22 with bursts of power Interval 2: Switching back and forth from 24 to 22 (4x) Interval 3: Switching back and forth from 24 to 22 (4x) Interval 4: Switching back and forth from 24 to 22 (4x). Add a burst (or two) of 26 if you're feeling extra spicy. Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Let’s Move Long and Strong Apr 16, 2022

Happy Spring and welcome back to ATFS! We’ve curated a dynamic playlist that tests your stamina in preparation for the Concept2 Marathon Challenge [May 1-15]. Five workouts are linked below. Feel free to do them in order or mix them up on your own workout schedule. There's also a BikeErg workout to keep your legs moving and heart pumping.

Bike bonus: Workout 85 - BikeErg - Three Peak To participate in the Marathon Challenge: Create a Logbook account: https://log.concept2.com/ Grab total meters from each workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your meters manually each workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook account, syncing your meters will enter you in the challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Marathon Challenge is an Individual Challenge, having a Logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) Listen to Coach Cady introduce the challenge and playlist.

Workout 92 - RowErg - Free Energy Mar 03, 2022

Workout 92: (Medium Steady State Intervals) How fun is it to unlock all the little places our energy likes to hide out, especially when it doesn't feel like we have to work harder to do it! Is faster better? Many times it's not, but sometimes it actually is. Holding our stroke rate steady is definitely an elementary skill to practice and therefore this workout provides a great building block for a beginner rower. That being said, I would challenge any mid level to advanced rower to play with this workout and joyfully recognize the positive subtleties in the practice as well. I know I was pleasantly surprised. I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Total Workout Time: 40 Minutes Programming Starts at [2:07] Monitor Set Up: 6 Minute Intervals with 2 Minutes Rest Interval 1: Stroke Rate 20 - 20 - 20 - 20 - 20 - 20 Interval 2: Stroke Rate 20 - 24 - 20 - 20 - 24 - 20 Interval 3: Stroke Rate 20 - 24 - 28 - 20 - 24 - 20 Interval 4: Stroke Rate 20 - 24 - 20 - 20 - 24 - 28 Interval 5: Stroke Rate 20 - 24 - 28 - 20 - 24 - 28 Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 91 - RowErg - Tip the Scale Feb 16, 2022

Workout 91: (Moderate Length Building Intensity Intervals) From fixed tempo, to full tilt. We take a consumable amount of calories and stack them up at the front end to find moments of recovery. Total Time: 30 Minutes Program Set: 1 Minute Intervals/No REST X 30 Warm Up (First 6 Minutes) Pick Drill starting at the finish Building in Power One Minute Calorie Count Workout (24 Minutes) 4 Opportunities... Minute 1: SET a number of Calories in 1 Minute Minute 2: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 3: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 4: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 5: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 6: REST Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 90 - RowErg - Drive Fast, Take Chances Feb 02, 2022

Workout 90 (Long Moderate Intensity Intervals sprinkled with Short High Intensity Bursts) To pick up the power is to pick up your speed through the Drive. While the steadiness of the Recovery anchors our confidence, it also allows us to find the courage to meet and break through boundaries and redefine our edges of comfort. Total Time Commitment: 40 Minutes Total Workout Time: 40 Minutes Programming begins at: [2:44] 3 X 12 Minute Intervals with 2 Minutes Rest Warm Up: 4 Minutes @22 Easy Build 4 X 1 Minute Intervals of 45 Seconds @24 / 15 Seconds Easy @22 4 X 1 Minute Intervals of 30 Seconds @26 / 30 Seconds Easy @22 Rest 2 Minutes Workout: 4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24 4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24 4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24 Rest 2 Minutes 4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24 4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24 4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24 Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 89 - RowErg - Mirrored Pyramids Jan 18, 2022

Workout 89 (Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance. Total Time Inside Workout: 40 Minutes [Programming begins at 2:23] Using Rate of Perceived Exertion (RPE) Scale Warm Up (10 Minutes) 4 Minutes 3-5 RPE 3 Minutes 5-7 RPE 2 Minutes 7-9 RPE 1 Minute 3-5 RPE Immediately into Workout (20 Minutes) Intervals of Work 2:30 4-5 RPE 2:00 5-6 RPE 1:30 6-7 RPE 1:00 7-8 RPE :30 9-10 RPE :30 9-10 RPE 1:00 7-8 RPE 1:30 6-7 RPE 2:00 7-8 RPE 2:30 8-10 RPE 30 Seconds Easy between each interval Immediately into Gradual Cool Down (10 Minutes) 1 Minute 4-5 RPE 2 Minutes 5-6 RPE 3 Minutes 6-8 RPE 4 Minutes 3-4 RPE Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 88 - RowErg - High-Water Mark Jan 04, 2022

Workout 88: (Short Max Effort inside Medium Length Intervals) A benchmark workout to establish performance based metrics for Stamina and the ability to Recover. Unlock your potential, then impress yourself as you push past those limits. Warm up into Workout 3 X 9 Minute Intervals / 3 Minute Rest Round 1: Warm Up to understand Format Round 2: Practice Stroke Rates for Performance Round 3: Full Test Format of each Interval: 2 Minutes Easy/Moderate Intensity 1 Minute Maximum Intensity 6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes. Cool Down 3 Minutes Easy Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Your Top Five 2021 Workouts Dec 23, 2021

In celebration of all of the hard work you’ve accomplished on and off your machine this year, we’ve put together a playlist of your top five workouts from 2021. The workouts are linked below. Feel free to do them in order throughout the week or mix them up on your own workout schedule. 1. Workout 70 - RowErg - High Five, Low Five 2. Workout 80 - RowErg - Speed Play 3. Workout 78 - RowErg - Step Down 4. Workout 72 - RowErg - Whatcha Got, Hot Shot?! 5. Workout 79 - RowErg - Battle Paddle Help shape our 2022 season by completing our end of the year survey. We’d love to get your feedback on 2021 workouts, music, and more! Stay tuned for more As the Flywheel Spins episodes, challenges, and playlists in January. Our first episode of 2022 will be released on January 4th. Cheers to the new year, and Happy Holidays!

Workout 87 - RowErg - Festive Endeavor Dec 09, 2021

Workout 87: (Medium Length Intervals) Ready to feel powerful? This long workout has us applying force in a variety of environments. We’ll capture a connection with the front end of our stroke and play with different damper settings all while racking up those Holiday Challenge meters. Warm up into Workout 5 X 2 Minute Intervals / 1 Minute Rest @ 20, 22, 24, 26, 28 Skill Piece 5 X 1 Minute Intervals: Legs only powerful strokes into rowing @ 24 Workout 5 X 4 Minute Intervals / 2 Minutes Rest Easy/Moderate @ 24, Recover @ 20, Work @ 26 Cool Down 5 Minutes **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! Here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the question: How do you cool down? Step 4: Save and Send your audio files to info@concept2.com To Participate in the Holiday Challenge: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Holiday Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) For more info check out: https://log.concept2.com/challenges/holiday Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 86 - RowErg - Cheers to C2 and You Nov 24, 2021

Workout 86: It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and our very own As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval! Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22 2 Minute Rest Interval 2: Force Curve Focus @24+ SPM 2 Minute Rest Interval 3: Max Meter Test 5 Minute Steady @24 SPM 2 Minute Rest Interval 4: Max Meter Retest 5 Minute Power @24 SPM Keep listening for a cool down conversation with Coach Cady and ATFS producer Leah. **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 85 - BikeErg - Three Peak Oct 22, 2021

Workout 85: (Long Variable Intervals) Come ride the rolling hills. Drive up and descend three mountains of intensity aimed to build our stamina and endurance. We play with the ways in which we can change our power to make the challenge feel right. Join us for our Skeleton Crew Challenge - Next week! https://log.concept2.com/challenges/skeleton-crew Warm Up into Workout 3 X 12 Minute Intervals 3 Minutes Low Intensity 2 Minutes Moderate Intensity 1 Minute Moderate to High Intensity 1 Minute High Intensity 2 Minutes Moderate Intensity 3 Minutes Low Intensity Cool Down: DIY **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 84 - RowErg - Alternation Fluctuation Oct 06, 2021

Workout 84: (Long Steady State) A gradual ascent in stroke rate only to fall back into the valley and climb back up once again. We must manage our power as there's no time for breaks along this journey. Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew Warmup Into Workout: 30 X 1 Minute Intervals Stroke Rate Targets 22-24-22 24-26-24 26-28-26 28-26-28 26-24-26 24-22-24 22-24-22 24-26-24 26-28-26 28-30-28 **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 83 - RowErg - Spice it Up Sep 23, 2021

Workout 83: (Variable Intervals) The heat rises as we pour ourselves into these sets. Seasoned with increasing stroke rates and decreasing intervals, we test, test, and retest to maximize the flavor. Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew Warm-up and Workout: 3 Rounds... 4 Minutes @22 1 Minute Rest 3 Minutes @24 1 Minute Rest 2 Minutes @26 1 Minute Rest 1 Minute @28 **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 82 - RowErg - Toggle Switch Sep 10, 2021

Workout 82: (Interval Workout) Twenty eight minutes of continuous effort with plenty of opportunity to pump up the power. Our power stays lit for a minute at a time and gets switched on more and more the further we get into our intervals. Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew 4* X 7 Minute Intervals *yes, I mistakenly claim we are doing 5, but it's just 4 (28 Minute workout start to finish) Warm Up into Workout: Interval 1: 3 Minutes Moderate 1 Minute Hard 3 Minutes Moderate Interval 2: 2 Minutes Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 2 Minutes Moderate Interval 3: 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate Interval 4: 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard

**LISTENER REQUEST** Help us build a new segment on our show!

It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 81 - RowErg - The Brave, The Mighty and The Wise Aug 30, 2021

Workout 81: (Medium Length Intervals - Power Pyramid) A gradual build to a test of power. We tap our bravery at the beginning, feel our might through the middle and use our wisdom to guide the real work through the rest of the workout. (30 Minute workout start to finish)

Warm Up Into Workout:

4 Minute Interval Easy building in Power Strokes

1 Minute Rest

4 Minute Interval with 5 Power Strokes at the Top of Every Minute

1 Minute Rest

4 Minute Interval with 10 Power Strokes at the Top of Every Minute

1 Minute Rest

4 Minute Interval at Full Power

1 Minute Rest

4 Minute Interval with 10 Power Strokes at the Top of Every Minute

1 Minute Rest

4 Minute Interval with 5 Power Strokes at the Top of Every Minute

1 Minute Rest

**LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 80 - RowErg - Speed Play Jul 28, 2021

Workout 80: (Short Varied Intervals) Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance. (30 Minute workout start to finish)

Warm Up:

50 Sec Jog 10 Sec Transition
50 Sec Power Jog 10 Sec Transition
50 Sec Walk 10 Sec Transition

Workout:

9 Rounds...
50 Sec Sprint 10 Sec Transition
50 Sec Jog 10 Sec Transition
50 Sec Walk 10 Sec Transition

**LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 79 - RowErg - Battle Paddle Jun 29, 2021

Workout 79: (5k Race Scenario - High Stroke Rate 30/32*) Take a tour down the Charles River with us as we follow along with the Concept2 Men's 8 as they warm up and race the long course. Coxswain, Dan Gilbert leads the charge and keeps our focus inside the boat. How fun is it to be on the water?! *Racing stroke rates are much higher than we practice regularly, we can drop the damper down to 3 and challenge ourselves to hold their rhythm or if you prefer, find your own manageable stroke rate to race with. Warm Up: (Length 25 Minutes, no monitor programming) Light Paddle off the docks Pause Drill: Pausing at a particular moment inside the Recovery Phase of the stroke and continuing to row upon hearing the command "Row". Today we pause at the body over position at the middle of our Recovery. Our arms are long, our torso is pitched forward and our legs are still straight. When we give the command "Row" the knees begin to bend and one stroke is completed before reaching the same point to pause again. 3-4 sets of 10 and 20 Strokes to build up Stroke Rate and Pressure Workout: (Length 17 Minutes, no monitor programming) 4800m race experience down the Charles River with the 2019 Concept2 Men's 8. Cool Down: Paddle back to the docks **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 78 - RowErg - Step Down May 27, 2021

Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant. Warm Up into Workout: (Length 26 Minutes Total, all programming begins at 5:00) 4 Sets of 5 Minute Intervals with 2 Minutes Rest 5 Minute Interval Breakdown: 5-3 Minutes: Build to a Fast Stroke Rate 3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady Cool Down: DIY **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 77 - RowErg - Back to Back and 'Fourth' May 12, 2021

Workout 77: (Steady State with Short Intervals) An infinity loop of intensity at your sweet spot with scheduled brief moments of lively efforts to help us turn those corners. In this comfortably hard zone our body can produce great power while preserving our lungs. **NEW! LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Warm Up: (Length 40 Minutes, all programming begins at 3:45) Workout: 4 Minutes (Warm Up) Rate increase to Stroke Rate @26 Three 12 Minute Sets 4 Minutes at Steady State Endurance (6-7 RPE) 4 Minutes with 3 Short Higher Intensity Intervals 4 Minutes at Steady State Endurance (6-7 RPE) No Rest Between Intervals Cool Down: 4 Minutes Easy **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 76 - RowErg - Even Better Apr 28, 2021

Workout 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good! Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the on-the-go mobile rowing app adventure, their mission is the same, to deliver 45 minute workouts and an effective rowing-based fitness program. Check them out: Website: RowHouse RowHouseGO for iOS and Andriod Warm Up into Workout: (Length 35 Minutes begins at 3:00) 10 Minutes (Warm Up) RATE: Starting at a Stroke Rate of 16, increase by two every minute 8 Minutes POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 6 Minutes POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard 4 Minutes RATE: Starting at a Stroke Rate of 22, increase by two every minute 2 Minutes POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way! Cool Down: Relax and row easy as you listen to our interview **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 75 - BikeErg - Level Up Apr 13, 2021

Workout 75: (Many Medium Intervals) A little exploration of our intensity inside these timed sets. We define our base early on and find comfort there. Then, we create and hold the space to enjoy three more higher levels. We know it's been some time since we released a BikeErg coached workout, so enjoy BikeErg friends! Know that just because we are on a BikeErg doesn't mean it's a workout you need to skip if you have a RowErg or a SkiErg. Please join us! Warm Up Into Your Workout (~50 Minutes) (Programming begins at 3:00) 9 Rounds of... 5 Minute Intervals 1 Minute Rest Cool Down: DIY Ride or Stretch **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

BONUS RELEASE - Row Basics - 2 Mar 30, 2021

BONUS FOR BEGINNERS: New to the Indoor Rower? Let's explore together. This episode is intended for the beginner Rower. While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement. Beginners' please check out Row Basics - 1 if you are looking for guidance on rowing stroke form and technique. Will you learn how to program the Performance Monitor? Yes. Will we review the Order of Operations of the rowing stroke? Yes. Will you see all the ways we can measure our effort? Yes. Will we practice changing up the power of our movement? Yes. Will you actually get a workout? Yes! Want to watch, before your listen? Check out our website content on Training and Technique **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 74 - RowErg - Take It Away Now Mar 18, 2021

Workout 74: (Variable Intervals) Put in your effort early on the longer intervals as they will disappear quickly. On the contrary, there will be plenty of opportunity to sharpen your strength each time the shorter intervals come up. Post-Workout Interview: Alex Dunne of Concept2 UK shares his experience with the development of the Concept2 Apps as well as the exploration of various other Apps that connect with the Concept2 performance monitors. He explains how this technology is not only engaging to the individual, but also responsible for building a strong Concept2 community. Check it out: ErgData: The Concept2 App that will help you track the details of your workouts in the Concept2 Logbook. ErgRace: The Concept2 Software designed to run indoor races. A mobile App, called ErgRace Mobile is also available for remote participation. Compatible Apps: An extensive list of Apps that will connect with the PM5 monitor to provide a variety of experiences. Warm Up (~4 Minutes) (Programming begins at 6:30) Using Just Row Building up in Stroke Rate and Power (@22, @24, @26) Workout (~40 Minutes) (Programming begins at 12:00) Stroke Rate @26 Every Round adding Power 1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace 4 Minutes at Recovery Pace 5 Minutes at Working Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace 4 Minutes at Recovery Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace REST 1 Minute at Working Pace Cool Down: Row or stretch while listening in to our interview **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 73 - RowErg - Square Dancing Mar 03, 2021

Workout 73: (Variable Intervals) Fine tune your rhythm and motion during each block of intervals inside this workout. Of course you can increase your power as the duration of the intervals decrease, but can you stay consistent until the finish? There's only one way to find out! **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Warm Up (~5 Minutes) (Programming begins at 3:00) Using Just Row Workout (~40 Minutes) (Programming begins at 12:00) Stroke Rate @24 4 Rounds of 4 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 3 Rounds of 3 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 2 Rounds of 2 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 1 Round of 1 Minute Interval Cool Down: 5 Minute Row lightly Take things easy for the last few minutes on or off of your machine Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 72 - RowErg - Whatcha Got, Hot Shot?! Feb 17, 2021

Workout 72: (HIIT Style Workout) Brace your self and your core and get ready to be impressed. We are bringing the heat, power that is, with these short, high intensity intervals. They will fire you up and it's possible you will blow yourself away! **LISTENER REQUEST** Help us build a new segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com Warm Up (~5 Minutes) (Programming begins at 3:00) Using Just Row 5 Minute gradual build in Stroke Rate and Power Workout (~25 Minutes) (Programming begins at 11:00) Using Just Row 10 Intervals of Work ~2 Minutes of Rest between Intervals Work = 17 Strokes Together 2 to Sync Up 5 to Build Up Power 10 to Sustain High Power Stroke Rates targets for each interval: 4 @ 24 3 @ 26 2 @ 28 1 @ 30 Cool Down: Take things easy for the last few minutes on or off of your machine Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 71 - RowErg - Re-Set, Re-Start, Be Smart Feb 02, 2021

Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress. Warm Up (~10 Minutes) (Programming begins at 3:45) Arms Only Rowing Arms and Body Rowing Arms, Body, Unlock Legs Rowing Arms, Body, Unlock and Compress Legs Bring Up Stroke Rate Bring Up Power Workout (~20 Minutes) (Programming Begins 21:00) 3 Intervals of 6 Minutes with 3 Minutes of Rest The 6 Minutes are broken down into: 2 Minutes @22 with a Light Intensity (light/HR Zone 2/RPE 4/2k+) into 3 Minutes @24 with a Moderate Intensity (medium/HR Zone 3/RPE 6/2k) into 1 Minute @28 with a Hard Intensity (high/HR Zone 4/RPE 8/2k-) Interval 1 is a test Row where we set ourselves a base. We use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3 Cool Down: Take things easy for the last few minutes on or off of your machine Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 70 - RowErg - High Five, Low Five Jan 12, 2021

Workout 70: (Short Interval Long Workout) How many intervals can you pack into a five minute segment? Well, we found 5 different ways to break it down. This workout helps develop a steady and consistent base effort with purposeful power pieces sprinkled in. Warm Up/Workout (50 Minutes) (Programming begins at 2:30) Five 5 Minute intervals with 5 Minutes of rest in between Interval 1: 3 Minutes @24 SPM Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between 5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM with 40 Second Power Pace @24 SPM 5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM 5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM 5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM - @28 SPM Cool Down: Take things easy for the last 5 minutes on or off of your machine Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

As The Flywheel Spins - Your Top 10 Workouts Oct 29, 2020

Hello! Thanks for joining me on this latest journey. I loved introducing you to some of my friends outside of C2! This past season has brought some new life to our workouts for sure. We possibly piqued your interest to branch out and tap into some new workout avenues hopefully too!!

I thought it would be fun to list out the top 10 most downloaded workouts in the history of our workouts. If you need some suggestions for which one to hit next, start here!

(Listed 10 down to number 1)

Number 10: Workout 55 - RowErg - Pendulum Conundrum

Changing the Damper

Number 9: Workout 53 - RowErg - Ups and Downs

30 Minutes Start to Finish

Number 8: Workout 59 - RowErg - Right Here Waiting for You

Longest workout of them all!

Number 7: Workout 57 - RowErg - Start Fast, Finish Strong

Fast Stroke Rates then building power

*Cady Favorite Workout 15 - RowErg - Master of Control

Same Format at Workout 57, but entirely different

Number 6: Workout 2 - RowErg - Power Play

Three 7 Minute intervals in typical fashion

Number 5: Workout 4 - RowErg - Short and Spicy

Workout found in the monitor's Custom Workouts

*Cady Favorite Workout 12 - RowErg - Can You Hang?

Give yourself a split goal based on your own effort

Number 4: Workout 61 - RowErg - Tril*Erg*y

48 minutes of solid work start to finish

Number 3: Workout 62 - SkiErg - Tril*Erg*y

Same workout at Workout 61, just on the SkiErg

Number 2: Workout 1 - RowErg - Pilot

First Workout Released on As The Flywheel Spins!

Number 1: Bonus Release - ROW BASICS

Technique and Points of Performance

Enjoy your next workout!!

~Cady

Workout 69 - RowErg - Your 24 Oct 22, 2020

Workout 69: (Variable Interval Workout) Straight from the pages of a book crammed with so many rowing workouts, we tackle 'Twenty-four on the Floor', a workout that lets you vary your intensity even when you row at the same stroke rate. It's all about pushing hard with your legs in the drive and controlling your speed through the recovery. Post-Workout Interview: Sarah Fuhrmann, of UCanRow2 (@ucanrow2), tells us about her new book 101 Best Rowing Workouts and how to further get involved in the indoor rowing community by becoming an instructor. Check it out: Website: www.UCANROW2.com Book: 101 Best Rowing Workouts Beginner Program: RowReady Instructor Training: Concept2 Certification Warm Up: (Length ~15 Minutes programming begins at 7:30) 2 Minutes Easy @22 then, 10 Minutes Easy @24 At the top of each Minute, Row 10 Hard Strokes @24 Workout: (Length 20 Minutes programming begins at 27:00) Five 4 Minute Intervals Row 350m @24 Hard Recovery Row @24 to finish the interval No Rest between Intervals Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 68 - RowErg - Ready to Rip Oct 15, 2020

Workout 68: (Short 4 Minute Time Trial) We take 30 minutes to warm up and prepare for a 4 Minute Max Effort. A Concept2 Custom Workout provides a perfect way to ease into setting yourself up for a successful short duration test. Post-Workout Interview: Eric Murray (@kiwipair_eric), of Asensei (@asensei_rowing), shares so much about his rowing experience not only after the workout but provides some awesome coaching inside the whole workout too! Check it out: Website: www.asensei.com Instagram: @asensei_rowing YouTube: Asensei YouTube Channel Warm Up: (Length 30 Minutes programming begins at 10:00) 1:00 @20 Easy 1:00 Rest 2:00 @22 Moderate 2:00 Rest 3:00 @24 Moderate-Hard 3:00 Rest 4:00 @26 Hard 4:00 Rest 3:00 @26 Hard 3:00 Rest 2:00 @26 Hard 2:00 Rest 1:00 @26 Easy 1:00 Rest Workout: 4:00 Test - Time Trial - Hard Effort Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 67 - RowErg - Sharp and to the Point Oct 08, 2020

Workout 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen. Post-Workout Interview: Katie Wason (@fitness_with_kt), of Regatta Fitness, shares the details about this cool app, their free 2-week trial, and their excitement around being able to support you in the 2020 Virtual Head of the Charles races. Check it out: Website: www.teamregatta.com Instagram: @regatta_fitness Warm Up/Workout: (Length 30 Minutes programming begins at 7:00) 30 Minutes Every Minute we begin a new Interval *Power increases as the timeframe for power decreases 3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power 3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power 3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power 3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power 3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power 3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power 3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power 3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power 3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power 3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 66 - SkiErg - Win Win Oct 01, 2020

Workout 66: (Variable Interval Workout) This workout is a win-win when we look at making time for and accomplishing such a tremendous effort. Enjoy this formatted version of a workout titled "Pride" which celebrates the small achievements made when we show up for ourselves. Enjoy, as we progress through the variety of interval lengths and find comfort with changing stroke rates too! Post-Workout Interview: Jane Erbacher, of Erg Army, Project Ski and Project Row shares her philosophy in coaching and training. She is always excited to teach how the Concept2 machines can help you strengthen your body and hopes it becomes something you look foward to using regularly. Check it out: Website: www.ergarmy.com Instagram: @jane.erbacher Warm Up/Workout: (Length ~50 Minutes programming begins at 9:00) "Pride" by Jane Erbacher 2 Rounds of... 2 Minute Erg / 1 Minute Rest 2 Minute Erg / 1 Minute Rest 2 Minute Erg / 1 Minute Rest 4 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 3 Minute Erg 3 Minute Rest between Rounds Stroke Rates will range between 33 and 45 Cool Down: Relax and ski easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 65 - RowErg - Ride the Wave Sep 24, 2020

Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates. Our focus is off of maximum power, but finding a different way to build up our stroke count. Add your own music today or listen to the sweet sounds of the flywheel. Post-Workout Interview: Shane Farmer of Dark Horse Rowing shares what he and his coaches at Dark Horse Rowing offer the Indoor Rowing community - from individualized coaching to fostering a supportive environment for new rowers to achieve their goals. Check it out: The Crew: https://darkhorseacademy.teachable.com/p/the-crew Website: www.darkhorserowing.com YouTube: https://www.youtube.com/darkhorserowing Twitter: https://twitter.com/shanefarmer Warm Up: (Length 5 Minutes begins at 9:30) Easy Rowing without Straps @ 20 Strokes per Minute Workout: (Length ~25 Minutes begins at 21:00) 100 Strokes* @20 100 Strokes* @24 100 Strokes* @28 100 Strokes* @24/@28/@32 *Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 64 - BikeErg -Step to the Red Line Sep 17, 2020

Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity. We may step to the red line, but today is just a brief encounter. Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor. Warm Up: (Length ~17 Minutes begins at 7:00) 17 Minute Rolling Hills changing intensity each minute Workout: (Length ~20 Minutes begins at 28:00) 4:30 Interval with Incremental Intensity Step 1 - 60 Seconds Step 2 - 60 Seconds Step 3 - 60 Seconds Step 4 - 30 Seconds Step 5 - 30 Seconds Step 6 - 30 Seconds 2 Minutes Rest 5:30 Interval with Incremental Intensity Same first 6 Steps and then add Step 7 - 20 Seconds Step 8 - 20 Seconds Step 9 - 20 Seconds 2 Minute Rest 6:00 Interval with Incremental Intensity Same first 9 Steps and then add Step 10 - 10 Seconds Step 11 - 10 Seconds Step 12 - 10 Seconds Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 63 -RowErg - Catch and Release Sep 10, 2020

Workout 63: (Short Rest Intervals) Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers. Post-Workout Interview: Meredith of Concept2, Inc. discusses what Concept2 offers users to keep you engaged! Warm Up: (Length ~6 Minutes begins at 3:00) 1 Minute at 24 SPM

On Stroke / Off Stroke Ladder (1 through 10)

Workout: (Length ~40 Minutes begins at 16:00) 13 Intervals

2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)

Damper Settings through the Intervals are as follows: 5 - 7 - 9 All @24 SPM 10 - 8 - 6 - 4 - 2 All @24 SPM 1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28 Cool Down: Relax and row easy as you listen to our interview Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 62 - SkiErg - tril·erg·y: Ski May 20, 2020

Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body. Warm Up: (programming begins at 1:30) 4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM Then, 4 Rounds of... 45 Seconds of RPE 4 at 37 SPM 15 Seconds of Max Power at Max SPM Immediately into... Workout: 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM Cool Down: 4 Minutes Ease Off Intensity Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 61 - RowErg - tril·erg·y: Row May 13, 2020

Workout 61: We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body. Warm Up: (programming begins at 3:00) 4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM Then, 4 Rounds of... 45 Seconds of RPE 4 15 Seconds of Max Power at 24 SPM Immediately into... Workout: 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM Cool Down: 4 Minutes Ease Off Intensity Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 60 - BikeErg - tril·erg·y: Bike May 06, 2020

Workout 60: We ride through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body. Warm Up: (programming begins at 3:00) 4 Minutes Increasing Intensity from RPE 2 to RPE 4 with Damper at 1 Then, 4 Rounds of... 45 Seconds of RPE 4 15 Seconds of Max Speed with Damper at 1 Immediately into... Workout: 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM Cool Down: 4 Minutes Ease Off Intensity Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 59 - RowErg - Right Here Waiting For You Apr 29, 2020

Workout 59: For maximum time on the machine, an extra-long adventure awaits! Feel free to join in for one, two or all six of these 12 minute long intervals. Warm Up: (programming begins at 6:00) 3 Minutes @22 Easy 1 Minute @22/24 Hard 3 Minutes @24 Easy 1 Minute @24/26 Hard 3 Minutes @26 Easy 1 Minute @26/28 3 Minutes Rest 3 Minutes Easy 2 Minutes Moderate 1 Minute Hard 1 Minute Easy 2 Minutes Moderate 3 Minutes Hard 3 Minutes Rest 4 Minutes @22 Increasing Intensity 4 Minutes @24 Increasing Intensity 4 Minutes @26 Increasing Intensity 3 Minutes Rest Every Minute Change Stroke Rate @22-24-22-24-26-24-26-28-26-28-30-28 3 Minutes Rest Every Minute First 40 Seconds Easy Last 20 Seconds Hard 3 Minutes Rest 1 Minute @28/26 Hard 3 Minutes @26 Easy 1 Minute @26/24 Hard 3 Minutes @24 Easy 1 Minute @24/22 Hard 3 Minutes @22 Easy (Cool Down) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 58 - SkiErg - Up to Speed Apr 22, 2020

Workout 58: An incremental speed check. Use this drill to get cozy with the idea of moving a little faster. Keep the flywheel light but make sure not to sacrifice the full length of your stroke - oh yeah, and feel free to bring on the power too! 4 Minute Segment Format 60 Seconds WORK 60 Seconds rest 40 Seconds WORK 20 Seconds rest 20 Seconds WORK 40 Seconds rest Warm Up: (programming begins at 4:30) 4 Minute Segment (see above) Complete at 35 Strokes per Minute (SkiErg) Complete at 18 Strokes per Minute (RowErg) Directly into Workout: 5 x 4 Minute Segments Segment 1 35 - 37 - 39 Strokes per Minute (SkiErg) 18 - 20 - 22 Strokes per Minute (RowErg) Segment 2 37 - 39 - 41 Strokes per Minute (SkiErg) 20 - 22 - 24 Strokes per Minute (RowErg) Segment 3 39 - 41 - 43 Strokes per Minute (SkiErg) 22 - 24 - 26 Strokes per Minute (RowErg) Segment 4 41 - 43 - 45 Strokes per Minute (SkiErg) 24 - 26 - 28 Strokes per Minute (RowErg) Segment 5 43 - 45 - 47 Strokes per Minute (SkiErg) 26 - 28 - 30 Strokes per Minute (RowErg) Done! Now, go do a Time Trial! Or Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 57 - RowErg - Start Fast, Finish Strong Apr 15, 2020

Workout 57: Make friends with resistance. Let it grow your strength, build your capacity, and expose opportunities to go beyond what you know. The resistance will come several times over in this workout and you will be prepared to meet it. Warm Up: (programming begins at 5:00) Gradually building in speed and intensity 1 Minute @20 1 Minute @22 1 Minute @24 1 Minute @26 1 Minute @28 1 Minute Rest before Workout Workout: 3 Rounds of Max Calories 1 Minute @28 1 Minute @26 1 Minute @24 1 Minute @22 1 Minute @20 1 Minute Rest between rounds Stroke Rate begins high and descends, but work to keep your power output up Cool Down: 5 Minute @20 Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 56 - BikeErg - Rising Tide Apr 08, 2020

Workout 56: Threshold Training with six minute intervals. The fluctuations above and below our target help to establish our capacity and entices one to raise the bar. Warm Up: (programming begins at 4:00) 2 Minutes Easy 2 Minutes Moderate 2 Minutes Hard Note: Your average watts from this effort is your initial reference point used in Workout Workout: 6 Minute Over/Under Drill* using Reference Watts 3 Minute Recovery 6 Minute Over/Under Drill* using higher Reference Watts 3 Minute Recovery 6 Minute Over/Under Drill* using even higher Reference Watts *Each minute swap between 10% under your reference wattage and 5% over your reference wattage Cool Down: 3 Minutes Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 55 - RowErg - Pendulum Conundrum Apr 01, 2020

Workout 55: We find our balance for but a brief moment. Then, our environment changes and we are met with new challenges. Uncomfortable, yes; this is where we grow. Warm Up: (programming begins at 5:00) 1:40 Damper 5 @22 :20 Rest 1:40 Damper 6 @24 :20 Rest 1:40 Damper 4 @24 :20 Rest 1:40 Damper 7 @26 :20 Rest 1:40 Damper 3 @26 2:00 Rest 1:40 Damper 8 @28 :20 Rest 1:40 Damper 2 @28 :20 Rest 1:40 Damper 9 @30 :20 Rest 1:40 Damper 1 @30 :20 Rest Workout: Tabata Damper set to your choice 8 Rounds :20 HARD effort :10 Rest Cool Down: DIY Easy Run or Row Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 54 - AnyErg - Ergon ONE Mar 25, 2020

Workout 54: Everyone loves a good test. This 40 minute session will deliver a great workout and some benchmark numbers that will help guide your future workouts. This is a test, it is only a test. Warm Up/Workout: (programming begins at 5:00) 3 Rounds of a 10 Minute effort using one, two or three Ergs 10 Minute Effort is... 4 Minutes at Endurance Pace (5 on RPE Scale) 3 Minutes at Tempo Pace (7 on RPE Scale) 2 Minutes of Recovery Movement (REST) 1 Minute of Hard Effort (9 on RPE Scale) 5 Minutes of Rest between Cool Down: 6 Minutes Easy on one Erg or 2 Minutes Easy on each Erg Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 53 - RowErg - Ups and Downs Mar 18, 2020

Workout 53: Make this your workout today. Commit to the highs and lows through this 30 minute effort as we get a little creative with our long intervals. Warm Up/Workout: (begins at 5:00) 12 Minute Stroke Rate Pyramid 18-20-22-24-26-28-28-26-24-22-20-18 6 Minute Active Recovery 12 Minute Rolling Hills Easy Moderate Hard Moderate Easy Moderate Hard Moderate Easy Moderate Hard Moderate Cool Down: 6 Min DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 52 - BikeErg - Down To The Wire Feb 19, 2020

Workout 52: Do you push yourself when no one else is around? It's hard to resist when met with a workout like this. An increasingly spicy ladder of steady-state and hard intervals. Warm Up/Workout: [Begins at 4:30] 5 Minutes @70 5 X 30 Seconds ON / 30 Seconds OFF 4 Minutes @75 4 X 30 Seconds ON / 30 Seconds OFF 3 Minutes @80 3 X 30 Seconds ON / 30 Seconds OFF 2 Minutes @85 2 X 30 Seconds ON / 30 Seconds OFF 1 Minute @90 1 X 30 Seconds ON / 30 Seconds OFF Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 51 - RowErg - Feed Your Hunger Feb 12, 2020

Workout 51: This stamina sandwich will fuel your fire. With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving. Warm Up: [Begins at 3:00] Gradually build in Power 1 Minute @20 1 Minute @22 1 Minute @24 1 Minute @26 Workout: [Begins at 11:30] 2 Minutes Steady Pace @24 2 Minutes Drop 5 Seconds off Pace 2 Minutes Drop 5 Seconds off Pace 2 Minutes Drop 5 Seconds off Pace 2 Minute Rest 8 Rounds of Consistent Hard Effort 45 Seconds Work @26 with 15 Seconds Rest 2 Minutes Rest 2 Minutes Steady Pace* @24 2 Minutes Drop 5 Seconds off Pace 2 Minutes Drop 5 Seconds off Pace 2 Minutes Drop 5 Seconds off Pace *Starting Pace a little more challenging than before Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 50 - SkiErg - Time After Time Feb 05, 2020

Workout 50: Points are not lost on this one. When we put in the time and focused attention, we find confidence in our movement; time after time. Warm Up/Workout: [begins at 4:00] 1 Minute Interval @35 3 Minute Interval @35/37/35 5 Minute Interval @35/37/39/37/35 7 Minute Interval @35/37/39/41/39/37/35 9 Minute Interval @35/37/39/41/43/41/39/37/35 7 Minute Interval @35/37/39/41/39/37/35 5 Minute Interval @35/37/39/37/35 3 Minute Interval @35/37/35 1 Minute Interval @35 Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 49 - AnyErg* - Follow Me, You'll Be Fine Jan 29, 2020

Workout 49: A solid flywheel experience through the Damper Range. Let's explore how efficient we are at producing power on this adventure. [*Advanced Workout for RowErg or SkiErg] Warm Up: [begins at 5:30] ~5 Easy Ride/Row/Ski with two practice bursts Workout: [begins at 11:30] 10 Intervals of 90 Seconds of Work with 1 Minute Rest Damper Settings Change Each Interval [1,3,5,7,9,10,8,6,4,2] Work is... 30 Seconds Moderate 30 Seconds Hard 30 Seconds Match your Moderate Then, 1 Minute Rest - Move Easy - Keep Flywheel Spinning Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 48 - BikeErg - Meet Your Moxie Jan 22, 2020

Workout 48: Determination is no stranger. These three intervals let your fortitude and your fight get acquainted. Warm Up: [begins at 3:30] ~7 Easy Ride with two practice bursts Workout: [begins at 13:00] 8 Minute Interval (3 increases in intensity) 2 Minute Recovery Ride 8 Minute Interval (4 increases in intensity) 2 Minute Recovery Ride 8 Minute Interval (5 increases in intensity) Cool Down: [begins at 42:30] 2 Minute Easy Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 47 - RowErg - Let it Run Jan 15, 2020

Workout 47: We seek to find balance, only to discover it is actually something we must create. Through these four irregular segments, we note the challenge, set the strategy and let it run. Pre Warm Up: [Begins at 1:39] Interview with Sofie Carlson - Novice Coxwain for St. Lawrence University Row Easy and Listen! Warm Up and Workout: [Set Up Begins at 8:30] 5 x 1 Minute Intervals Increasing Stroke Rate @17/18/19/20/21 2 x 30 Seconds Hard @21 with 30 Seconds Rest 4 x 1 Minute Intervals Increasing Stroke Rate @22/23/24/25 3 x 30 Seconds Hard @25 with 30 Seconds Rest 3 x 1 Minute Intervals Increasing Stroke Rate @26/27/28 4 x 30 Seconds Hard @28 with 30 Seconds Rest 2 x 1 Minute Intervals Increasing Stroke Rate @29/30 5 x 30 Seconds Hard @30 with 30 Seconds Rest Cool Down: 2 Minute Easy Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 46 - SkiErg - Make The Dream Work Jan 08, 2020

Workout 46: Tons of options to keep things interesting. We find diversity in our movement patterns by pairing up complimentary exercises. Warm Up: [Begins at 4:45] PART 1: 1 Minute Light SkiErg Second Movement Option 1: Floor Touch From a standing position, hinge at the hip, bend the knees and touch the floor below you with your fingertips, then stand up tall again and raise your hands over your head as high as you can reach 1 Minute Light SkiErg Second Movement Option 2: Out to Plank From standing position, hinge at the hip, bend the knees and plant your hands onto the floor below you. Step your feet back behind you until you reach a plank position. Walk your feet back up to your hands and return to your standing position. Reach your hands over your head. 1 Minute Light SkiErg Second Movement Option 3: Burpee From a standing position, hinge at the hip, bend the knees and plant your hands onto the floor. Step your feet back to plank and lower your body down to the floor until your knees, hips and chest rest on the floor. Peel yourself up off the ground and step your feet back up to your hands and return to your standing position. As you raise your hands over your head, jump and clap at the top. PART 2: 1 Min Easy SkiErg 1 Min REST 2 Min Moderate SkiErg 2 Min REST 3 Min Hard SkiErg Workout: [Begins at 2:300] 5 Rounds of... 3 Minutes of Work 3 Minutes REST Where your 3 Minutes of Work is a predetermined number of meters, followed by as many repetitions of your Second Movement until you reach the end of the 3 Minutes Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 45 - RowErg - Full Send Jan 01, 2020

Workout 45: Seek full throttle with 100% commitment. Let the Pace Boat feature be your motivation to get after it with no reservations. Warm Up: 5 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval Workout: 4 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval 3 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval 2 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval 1 Intervals of 1 Minute of Work *Full Send Cool Down: 2 Minute Easy Row Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

As The Flywheel Spins - Season 2 Review Nov 20, 2019

Hello Friends! What a ride! As we wrap up Season 2 of As The Flywheel Spins, I want to offer our gratitude for those who are joining us on this journey. Your feedback and encouragement are what keep our passion to deliver you a variety of new and interesting ways to use your Concept2 machines. Season 2 was our opportunity to expand our workouts beyond the RowErg to the SkiErg and the BikeErg, as well. It has been exciting to realize how much more there is to work with!

Here were some of our favorite workouts through the season:

A Tale of the Charles - Rowing with Peter and Dick is an experience. They are masters of their machines. If anyone claims that rowing with the damper set to 1 is easy, this is the workout to convince you otherwise. Was it a challenge? Yes. Are you up for a challenge? I hope so!
Super Powers Activate - This workout has you on the BikeErg for a solid hour. You will go from a steady effort to your superhero effort. It's a fun, constantly changing, ever distracting, long workout.
Push the Pace - Pacing yourself on any of the Concept2 machines is difficult. Pacing yourself on SkiErg proves that point. To accomplish this workout successfully you must hold back, but just enough. You'll see.

These are just 3 of the 17 workouts of Season 2. There are so many more to check out if you haven't hit them all. Even if you have hit them all, you can always repeat and note your progress! Each time you complete one, you might learn something new about yourself or the machines. This is your journey and we hope that offering up these workouts make your journey a little more diverse and exciting!

Now, we are still getting used to this journey as well. Admittedly, Season 2 did not go quite as planned. The passionate hope was to deliver two workouts to you each week for the length of the season. We got 7 weeks in and we recognized that this was an unsustainable effort in time and energy to produce the same quality we had intended. So, we pulled production back to offering one workout each week from then on. That was hard, but it turned out to be a great decision on our side as it sets us up for a long road ahead.

So, what's ahead? Well, every year Concept2 holds our Holiday Challenge where we encourage you to accumulate as many meters as you possibly can between November 28 and December 24. Once you reach over 100k, we donate to one of five charities on your behalf. This is our 20th anniversary of the challenge. As the Flywheel Spins will produce a few LONG workouts through the weeks of the challenge to help you achieve your goal!

After that, we will look forward to Season 3 of As The Flywheel Spins starting up January 1, 2020. I can't think of a better way to ring in the New Year! We will deliver a workout a week and have some really fun things to highlight that we think you will love to hear about. Rumor has it that we will be stepping out of our small little recording studio here at Concept2 and putting some miles behind our meters. You'll have to stay tuned to find out!

Until then, have a great day and enjoy As the Flywheel Spins.

Workout 44 - RowErg - Opportunity Knocks Nov 13, 2019

Workout 44: Be in charge of your Cruise Control and see what happens when you push into Over Drive. Warm Up: 5 Rounds... 30 Seconds Easy 30 Seconds Powerful Workout: 5 Rounds of 2 Minutes of Work Each Work Segment 5 Strokes to Build 10 Strokes at a Powerful Steady Cruise Easy the remainder of the 2 Minutes 5 Rounds of 3 Minutes of Work Each Work Segment 5 Strokes to Build 5 Strokes at a Powerful Steady Cruise A Set of Power Burst Strokes 10 Strokes at a Powerful Steady Cruise Easy the remainder of the 3 Minutes Cool Down: Pick Drill Review Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 43 - BikeErg - The Refined Grind Nov 06, 2019

Workout 43: A precise sharpening of our tempo as we brave vanishing relief. Warm Up into Workout: Nine 3 Minute Intervals with Descending Rest Time 3 Min 4:00 REST 3 Min 3:30 REST 3 Min 3:00 REST 3 Min 2:30 REST 3 Min 2:00 REST 3 Min 1:30 REST 3 Min 1:00 REST 3 Min 0:30 REST 3 Min Cool Down: Complete on your own Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 42 - RowErg - Hindsight Oct 30, 2019

Workout 42: Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate. Fun to see what we learn once we are through it. Workout: Two 10 Minute intervals @20 with 3 Minutes Rest in Between First Interval 3 Minutes Easy 4 Minutes Moderate 3 Minutes Hard 3 Minutes Rest Second Interval 3 Minutes Moderate 4 Minutes Hard 3 Minutes Moderate Cool Down: Complete on your own Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 41 - SkiErg - Five Minute Mindfulness Oct 23, 2019

Workout 41: The SkiErg, stripped down to stroke rate. Find comfort with endurance while focusing on rhythm inside four, 5-minute pyramid intervals. Log all of your meters on the Concept2 logbook Warm Up + Workout: 1 Minute at each Stroke Rate 33-35-37-35-33 1 Minute Rest 1 Minute at each Stroke Rate 35-37-39-37-35 1 Minute Rest 1 Minute at each Stroke Rate 37-39-41-39-37 1 Minute Rest 1 Minute at each Stroke Rate 39-41-43-41-39 Cool Down: Easy Ski with some Single and Double Poling Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 40 - RowErg - A Tale of the Charles Oct 16, 2019

Workout 40: So many Short Rest Intervals, at high stroke rates and low damper settings aid our quest to find the "Magic Catch". Can we make the point at which the Recovery and the Drive meet, disappear? Log all of your meters on the Concept2 logbook Warm Up: 5 Minutes Steady State followed by 5 Rounds of... :30 Building Intensity :30 Recover Workout: 18 Rounds of... 1:40 @28 Stroke Rate at Race Pace with 20 Seconds Easy Rowing (suggested target = 10 Seconds above average 2k split) Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 39 - BikeErg - Super Powers Activate Oct 11, 2019

Workout 39: Discover your Power, Your Super Power that is! Don your Super Hero capes and join us for this epic journey. The fun is learning whats up ahead and around the corner. Log all of your meters on the Concept2 logbook Your Work: 7 Rounds of... 6 Minutes of Work with 2 Minutes Easy (or Full Rest) Work will consist of... Steady Effort Building Effort Super Hero Effort Cool Down: 2 Minutes Easy Ride plus DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 38 - RowErg - 100% Better Oct 09, 2019

Workout 38: Give this one your 100%. The segments grow longer to the peak of this pyramid. However, they grow harder as we work down the other side. Log all of your meters on the Concept2 logbook Warm Up: ~8 Minutes Pause Drills with Loose Foot Straps Workout: Time Pyramid @27 Stroke Rate with 1 Minute Rest between Work Efforts Moderate Intensity on the way up, Challenging Intensity on the way down 30 Seconds 1 Minute 2 Minute 4 Minute 8 Minute 4 Minute 2 Minute 1 Minute 30 Seconds Cool Down: 1 Minute Easy Seated Stretches on the RowErg Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 37 - SkiErg - Push the Pace Oct 04, 2019

Workout 37: A strategist's dream workout. Can you begin at a place where every round you can ski just a little farther? These 8 intervals have us literally racing against the pace we previously set for ourselves. This is a great workout to kick off your SkiErg Sprint Training! The Sprints are coming up fast - Here's a link to the Concept2 SkiErg Training Program should you want to join the fun! Log all of your meters on the Concept2 logbook Warm Up: 4 Minute Steady Ski @39 Workout: 8 Two Minute Intervals with ~1 Minute Rest in between **CHALLENGE** Ski farther each interval than the previous 2 Rounds @39 2 Rounds @41 2 Rounds @43 2 Rounds @45 Cool Down: DIY Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 36 - RowErg - The Calm Oct 02, 2019

Workout 36: This is the Calm and the Storm is coming. These 4 intervals will get you primed and ready to take on the work that lies ahead. "Workout" 3 Minute Interval Steady @24 Easy 1 Minute Rest 3 Minute Interval Steady @26 Moderate 1 Minute Rest 3 Minute Interval 3 Rounds 45 Seconds @24 then 15 Seconds @26 1 Minute Rest 3 Minute Interval Steady @26 Moderate You are now ready for The Storm... Set up a 1000m, 2000m, 5000m or 10,000m Time Trial on your Monitor and GO! Log all of your meters on the Concept2 logbook Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 35 - BikeErg - Trust the Process Sep 27, 2019

Workout 35: Let's take our speed Up, then Up, and Up! Through these 6 intervals, our intensity grows as we push the revolutions to places of slight discomfort. BikeErg Set Up Warm Up: 1 Minute @70 1 Minute @80 30 Seconds ALL OUT 2 Minute Rest - Readjust Damper 1 Minute @75 1 Minute @85 30 Seconds ALL OUT Workout: 6 Rounds... 30 Seconds @60 30 Seconds @65 30 Seconds @70 30 Seconds @75 30 Seconds @80 30 Seconds @85 30 Seconds @90 30 Seconds @95 2 Minute Rest between Rounds Cool Down: 2 Minute Easy Riding Lower Body Stretching Fall Team Challenge September 15 - October 15 Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 34 - RowErg - Counter Clockwise Sep 25, 2019

Workout 34: Just like putting in a hard day of work, these two 12-minute intervals take us 'round the clock. We ease in at the beginning, are uncertain we will make it through the middle and roll on out feeling like we can accomplish anything! Warm Up: 3 Minutes Easy @24 2 Minutes Moderate @24 1 Minute with Power Strokes @24 Workout: 12 Minute Interval @24 SPM First Minute take 2 Power Strokes Every Minute thereafter, add 2 additional Power Strokes 2 Minute REST 12 Minute Interval @24 SPM First Minute take 24 Power Strokes Every Minute thereafter, subtract 2 Power Strokes Cool Down: Strapless Rowing Drill Get In On The Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 33 - SkiErg - Staggering Results Sep 20, 2019

Workout 33: Strength Training on the SkiErg. We seek to find our one minute max and test our ability to sustain work based off of that effort. Workout: 5 Minute Warm Up Intensity @41 SPM 2 Minute Rest 3 Minute Moderate Intensity @41 2 Minute Rest 1 Minute Hard Intensity @41 2 Minute Rest 1 Minute Max Wattage Attempt @41 2 Minute Rest (Note Max Average Watts) 1 Minute Max Wattage Attempt @41 2 Minute Rest (Note Max Average Watts and calculate 10%) 3 Minute 90% of Max Average Watts @41 2 Minute Rest 5 Minute 80% of Max Average Watts @41 Cool Down: DIY! Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 32 - RowErg - In Sync Sep 18, 2019

Workout 32: From a steady and stable baseline, these medium-length intervals teach us to hone our strength. Then, the progressive addition of speed helps us apply our strength quicker. Learn more about the Concept2 ErgData App and Register in the Concept2 Logbook Warm Up:

10 Rounds of...

45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)

15 Seconds of Power at Increasing SPMs*

*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:

4 Rounds...

2 Minutes @24 Easy

1 Minute @24 Hard

30 Seconds Hard Speed Burst at Increasing SPMs*

30 Seconds REST

*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Cool Down: Easy 2 Minute Recovery

Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 31 - BikeErg - High Class Sep 13, 2019

Workout 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level. Click here to see the Concept2 BikeErg Set Up Warm Up:

Two 4 Minute Intervals with 2 Minutes Recovery in between

4 Minute format:

30 Seconds @70 RPM (chance to increase)

1 Minute @70 RPM

1 Minute @80 RPM

1 Minute @70 RPM

Workout:

Three 7:30 Minute Intervals with 2 Minutes Recovery in between

First Interval format: 3 Rounds of 2 Minutes @70 RPM, 30 Seconds @90 RPM

Second Interval format: 3 Rounds of 1:45 @70 RPM, 45 Seconds @90 RPM

Third Interval format: 3 Rounds of 1:30 @70 RPM, 1 Minute @90 RPM

Cool Down: Easy 2 Minute Recovery

SIGN UP NOW! Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 30 - RowErg - Catch Drive Finish Recover Sep 11, 2019

Workout 30: Take a deep dive into the details of the full rowing stroke. A couple of avid C2 Rowers (one being our resident Olympian) join Cady and share their passion on the path to perfecting every push through the water. Check out The 2019 World Rowing Masters Regatta - Rowers Ages 27+ take to the water with power, speed, and grace. I hope you find it as inspiring as we do! Your Workout: Catch 3 Rounds of 2 Minute Work with no Rest Work = [:30 Legs Only, :30 Legs/Body, 1:00 Legs/Body/Arm]
Drive 5 Rounds of 90 Seconds Work with 30 Seconds Rest Work = [:90 Steady State @24] Finish
1 Round of 6 Minutes of Work Work = [3 Min @24, 2 Min @26, 1 Min @28]
Recover 3 Rounds of Work with no Rest Work = [1 Minute @24 Decreasing Intensity] You up for a challenge? Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

As The Flywheel Spins: An Interview with host Cady Sep 09, 2019

Join Concept2 Customer Support team member Jennifer as she talks with your Concept2 Podcast Host Cady to talk about the goals of the podcast, the best (and hardest parts), and to learn more about what to expect in this new season of the Podcast.

Workout 29 - SkiErg - Swift Buzz Sep 06, 2019

Workout 29: So fast you won't even know what happened... It's shocking how a few mini bursts of effort will leave you energized, revived and satisfied. Warm Up: 6 Rounds of Damper Lift 45 Seconds Ski @39 SPM 15 Seconds Rest Set Damper to 1 at the start. During each rest period, increase the damper setting by no more than 1 number. Workout: 6 Rounds of Consistent Effort 90 Seconds Ski @39 SPM 30 Seconds Rest Work at the Damper setting that felt most comfortable. Cool Down: 1 Minute Single Pole (moving 1 handle at a time)
1 Minute Double Pole (moving both handles at the same time) 1 Minute Single Pole 1 Minute Double Pole You up for a challenge? Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 28 - RowErg - The Escalator Sep 04, 2019

WORKOUT 28: Step onto this descending ladder of ascending challenge. Call it a motor-driven chain of individually linked steps on a track, where you just happen to be the motor. Warm Up:

11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes)

1 Minute Rest

Workout:

9 Minute Interval (9 x 50 sec Easy, 10 sec Power)

1 Minute Rest

7 Min Interval (7 x 40 sec Easy, 20 sec Power)

1 Minute Rest

5 Minute Interval (5 x 30 sec Easy, 30 sec Power)

1 Minute Rest

3 Minute Interval (3 x 20 sec Easy, 40 sec Power)

1 Minute Rest

1 Minute Interval (1 x 10 sec Easy, 50 sec Power)

1 Minute Rest

Cool Down:

2 Min Easy Row

Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

As The Flywheel Spins - Season Review Jun 25, 2019

Hi Friends! Thanks for tuning in to As The Flywheel Spins. It’s been a fantastic learning experience over the last 6 months. Each episode takes many hours and much energy, both physical and mental. We have worked really hard to stay focused on the requirements for consistently delivering a workout that will challenge you week after week. To date, there are 26 solid workouts available, two rowing technique drills, and one instructional row on the very basics of the rowing stroke.

So, good news and great news.

The good news is, your workout today is possibly one that you have done already! OR it is one that was posted weeks ago that you just haven’t found the time to attack. Today is your day!

If you have been a diehard up to this point and you’ve completed every episode already, this is a great time to hit replay on those workouts that you’ve been anxious to tackle again.

Here are links to a few of my favorites:

Episode 12 - Can you Hang?

Episode 18 - To the Nines

Episode 24 - Warm Up? Workout? Your Call.

If you are looking for something specific for your training today, maybe one of the following sparks your interest:

Episode 3 - Track your Calories

Episode 6 - The Damper Dance

Episode 15 - Master of Control

Okay, so that covers the good news. The great news is…

A team of coworkers and I will be working on some brand new content. We’d like to make some improvements to the product we are delivering and the process to deliver it. We look forward to bringing you more rowing workouts but have heard from so many of you that your SkiErg and BikeErg are getting jealous of all the fun your RowErg is having.

Our next season of episodes will start up again on September 4. Be sure to stay in touch with suggestions, feedback and crazy ideas because I love them all! We want to help you stay connected to your machines. The community that is building here has been awesome.

Until then, have a great day and enjoy as the flywheel spins.

Workout 27 - RowErg - Dingo Power Jun 18, 2019

WORKOUT 27: The dog must have some energy! This workout's namesake Pepper is going to be honored when you accomplish these three components of power production. Warm Up: 8 Continuous Minutes of Rowing 4 Rounds of increasing power... 1 Minute at 22 / 1 Minute at 24 1 Minute at 22 / 1 Minute at 26 1 Minute at 22 / 1 Minute at 28 1 Minute at 22 / 1 Minute at 30 No Rest Power Play: Holding a 24 Stroke Rate 6 Rounds of 20 Seconds of Work 20 Seconds of Rest Holding a 26 Stroke Rate 6 Rounds of 20 Seconds of Work 30 Seconds of Rest Holding a 28 Stroke Rate 6 Rounds of 20 Seconds of Work 40 Seconds of Rest Five Minutes of Fun: For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of... 50 Seconds of Moderate Intensity 10 Seconds of Maximum Power Cool Down: Self-driven for as long as you need. Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 26 - RowErg - Row 500 Jun 11, 2019

WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes. NOTE: "On" = Powerful Strokes "Off" = Easy Strokes Segment 1 (Warm Up): (200 Strokes @24 Damper of 4*) 30 Strokes Off / 10 Strokes On 25 Strokes Off / 15 Strokes On 20 Strokes Off / 20 Strokes On 15 Strokes Off / 25 Strokes On 10 Strokes Off / 30 Strokes On Segment 2: (100 Strokes @26 Damper of 5*) 5 Rounds... 5 Strokes To Build 10 Strokes For Power 5 Strokes Off Segment 3: (200 Strokes @22 Damper of 6*) 1 On / 1 Off 2 On / 2 Off 3 On / 3 Off 4 On / 4 Off 5 On / 5 Off 6 On / 6 Off 7 On / 7 Off 8 On / 8 Off 9 On / 9 Off 10 On / 10 Off 9 On / 9 Off 8 On / 8 Off 7 On / 7 Off 6 On / 6 Off 5 On / 5 Off 4 On / 4 Off 3 On / 3 Off 2 On / 2 Off 1 On / 1 Off Cool Down (1 Minute) Easy Rowing (do as much as you'd like) *Suggested Damper Settings Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 25 - RowErg - Games of Goals Jun 04, 2019

WORKOUT 25: This workout kicks off with a little game of Fish and rolls right into a test of stamina. Where you set your bar becomes the target for your goals. Warm Up (4 Minutes): Fish Game - Rack up as many points as possible during these 4 minutes of fun. Extended Warm Up (~12 Minutes): 5 Intervals of 90 Seconds of Work with 1:00 Rest in between Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals. **Note the distance you travel during the 5th Interval. This total is important for the workout.** Workout (13 Minutes): **Take the distance you traveled in the 5th Interval and DOUBLE it. This is your GOAL now. You will have 3 Minutes to reach or surpass your GOAL number of meters. If you come up short, keep a running total. These will be your penalty meters you will need to pay at the end of the workout. 3 Minutes to Row GOAL meters 2 Minutes Rest 3 Minutes to Row GOAL meters 2 Minutes Rest 3 Minutes to Row GOAL meters How you spend your penalty meters is up to you. Hopefully, you don't have many!! Cool Down (3 Minutes) Easy Rowing Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 24 - RowErg - Warm Up? Workout? Your Call. May 28, 2019

WORKOUT 24: Because you just don't want to jump into a race cold. Use this workout to get you as primed and ready as you can be to tackle the infamous 2k time trial. You will be happy you did! Warm Up (10 Minutes): Rate Building Ladder Every minute increase the stroke rate and in addition gradually build in intensity Stroke Rates: 16/17/18/19/20/22/24/26/28/30 Workout A (6 Minutes): Power 20s Take the majority of these 6 minutes at an easy pace. There will be 3 intervals of 20 power strokes taken randomly throughout. We will hold our stroke rate steady at a 24. Workout B (6 Minutes): 30 Seconds of High and Hard 90 Seconds to Settle and be Steady 2 Minutes Rest 30 Seconds of High and Hard 90 Seconds to Settle and be Steady NOW...Go hit your 2k! Select Workout : New Workout : Single Distance : 2000m Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 23 - RowErg - Dare I Say Damper Change? May 21, 2019

WORKOUT 23: Changing the Damper is like changing the environment in which we work. Join us to experience the incredible variety we can find by adjusting the amount of air allowed to impact the flywheel. You may be surprised at where you feel most comfortable. Warm Up (9 Minutes): 4 Min @20 Easy Rowing 1 Min REST 4 Min Interval 1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28 Workout (17 Minutes): 3 Min Interval with Damper Set at 3 1 Min @20, 1 Min @24, 1 Min @28 30 Sec REST 3 Min Interval with Damper Set at 7 1 Min @20, 1 Min @24, 1 Min @28 30 Sec REST 3 Min Interval with Damper Set at 1 1 Min @20, 1 Min @24, 1 Min @28 30 Sec REST 3 Min Interval with Damper Set at 9 1 Min @20, 1 Min @24, 1 Min @28 30 Sec REST 3 Min Interval with Damper Set at 5 1 Min @20, 1 Min @24, 1 Min @28

Cool Down (2 Minutes with us):

Easy Row @ 24

Take some time on your own and Row or Stretch Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 22 - RowErg - Watt You Need May 14, 2019

WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?" Warm Up (11 Minutes): 3 Min @ 22 Light/Moderate/Hard 1 Min REST 3 Min @ 24 Light/Moderate/Hard 1 Min REST 3 Min @ 26 Light/Moderate/Hard Workout (25 Minutes): 5 Min @ 28 Increasing in Intensity over 5 minutes from Mod to Hard (Information Gathering Round – We will find our average Watts from this piece) REST 5 Min @ 28 Alternating Minutes between designated targets above or below calculated average (Target Threshold Testing Round – We will work with 10% Below Average and 5% Above Average targets) REST 5 Min @ 28 Alternating Minutes between designated targets above or below chosen average (Challenge Round – based on your performance choose an appropriate average to work around same as last interval)

Cool Down (up to 10 Minutes):

Take some time on your own and Row or Stretch Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 21 - RowErg - Row it and Rank it May 07, 2019

WORKOUT 21: This one is for the books, the Logbook that is. The Concept2 30 Minute Max Effort Challenge. Motivated stroke by stroke as we visualize our power with the Force Curve display. Warm Up (5 Minutes): Pick Drill - Arms Only Rowing, followed by Arms and Body Rowing, followed by Full Strokes Workout (30 Minutes): This is a Concept2 Ranked Workout where the monitor is programmed for 30 Minutes and the goal is to accumulate your maximum number of meters. You can log this workout into the Concept2 Logbook and even see how you rank against others worldwide! 30 Minutes segmented into 5 intervals: 10 Minutes @24 - Force Curve 8 Minutes @24 - Power 5s 6 Minutes @26 - Increased Stroke Rate 4 Minutes @26 - Power 10s 2 Minutes @28 - Full Power Finish No Rest between intervals. Cool Down (up to 10 Minutes): Take some time on your own and Row or Stretch Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 20 - RowErg - Four Squared For Power Apr 30, 2019

WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially. Warm Up (8+ Minutes): ~4 Minutes of light rowing on your own 4 Minute guided formal Warm Up with some power pieces for strength Workout (32 Minutes): 16 X 1 Minute of Work Intervals (1 Minute of Rest in between) Set 1: 4 Intervals @ 22 Set 2: 4 Intervals @ 24 Set 3: 4 Intervals @ 26 Set 4: 4 Intervals @ 28 Details of each set, we will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE Scale*) Cool Down (4 Minutes): 4 Minutes of light rowing @ 20 Stroke Rate *RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 19 - RowErg - True Tolerance Apr 23, 2019

WORKOUT 19: You have the capacity to endure more than you realize. Often you'll find yourself holding back, and yet moments later you too, are hanging on. Your effort should be tempered to withstand the duration of this challenge. Warm Up / Workout / Cool Down (50 Minutes): After a handful of requests for longer workouts, we put together this 50 minute steady state effort; with a twist, of course, that will keep you challenged and engaged. We are working to create separation between the stroke rate and power. Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates. Stroke Rate of 20 = Recovery Stroke Rate of 24 = Rhythm Stroke Rate of 28 = Tempo It's easy to find your power increase as you increase your Stroke Rate, but remember we are going for 50 minutes and we want to see the same steady power effort throughout the duration of the workout. Try not to let your power fluctuate as your stroke rates change. Please Remember: The numbers and goals in our workouts are always suggestions and should be viewed as a guide, not required. If Stroke Rates are too challenging to reach either high or low, know that this takes practice. Choose numbers and efforts that work for you. Stick to the overall plan with modifications as needed and try these workouts over and over. Your challenges will shift as you improve. Thank you for tuning in! *RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 18 - RowErg - To The Nines Apr 16, 2019

WORKOUT 18: Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game. Warm Up: (9 Minutes) 1 Min @16 Easy 1 Min @18 Easy 1 Min @20 Easy 1 Min @22 Easy 1 Min @24 Easy 1 Min @26 Easy 1 Min @26 Moderate 1 Min @26 Hard Workout: (27 Minutes) These three 9 minute intervals will consist of easy, moderate and hard segments. We maintain our stroke rate at 26 for the entire workout. We will rest for 2 minutes between intervals. Choose your intensity appropriately. Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes). 1 Min Hard 2 Min Easy 3 Min Moderate 2 Min Easy 1 Min Hard 2 Min REST 1 Min Moderate 2 Min Hard 3 Min Easy 2 Min Hard 1 Min Moderate 2 Min REST 1 Min Easy 2 Min Moderate 3 Min Hard 2 Min Moderate 1 Min Easy 5 Minute Cool Down on your own Enjoy your work! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 17 - RowErg - Classic Crew Apr 09, 2019

WORKOUT 17: Come with us on a tour of the Crew Classic. Be one of the athletes to take on the race course here in sunny San Diego. Ever wonder what it takes for a crew to get set up and ready for their sprint race? Join Cady and Peter as they take you stroke by stroke up to the starting line to kick off the Spring Regatta season at the San Diego Crew Classic. The tour begins with some warm up, 3 minute intervals (4 to be exact) We will work on setting a good pace and dialing in your powerful sets of strokes. Next we review the sprint start. This is the exciting way a spring race begins! With all this practice, we get nice and warm...we might as well do a little racing while we are at it too! Hope you can feel the sunshine on your row!! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 16 - MultiErg - Wind Tunnel Apr 02, 2019

WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines. The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel! Warm Up (20 Minutes): 3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity If you have access to all three machines, start on the RowErg for the first 6 minutes. Rotate over to the BikeErg for the second and the SkiErg for the last. If you have just one or two machines, don't worry, there is enough variety within the three segments to keep your attention. Practice holding a stroke rate of 24 on the RowErg, a stroke rate of 40 on the SkiErg and a cadence between 80-90 on the BikeErg. You'll need this for the workout. Workout (20 Minutes): 6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the RowErg @24 1 Minute REST 6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the BikeErg @80-90 1 Minute REST 6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the SkiErg @40 Again, rotate from one machine to the next for each round. Stay on one machine for all six of the 30 second efforts. The goal here is to find a high intensity in watts to achieve for all 6 intervals. This watt goal will most likely be different on each machine. Have fun in the Wind Tunnel! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 15 - RowErg - Master of Control Mar 26, 2019

WORKOUT 15: Increasing speed and intensity is the easy part. Where the challenge lies is in dialing back but not dropping off. Warm Up plus Workout (30 Minutes): 5 Rounds of 5 Minute Intervals with 1 Minute Rest in between Each 5 Minute interval is split up into 5, 1 Minute segments. Each segment has a defined Stroke Rate goal. The intensity in the first interval is light. Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale Interval 1: 20 - 22 - 24 - 22 - 20 Interval 2: 22 - 24 - 26 - 24 - 22 Interval 3: 24 - 26 - 24 - 26 - 24 Interval 4: 24 - 26 - 28 - 26 - 24 Interval 5: 22 - 26 - 30 - 26 - 22 The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids. Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control. Enjoy!! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 14 - RowErg - Raise You 20 Mar 19, 2019

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals. Warm Up (11 Minutes) 3:00 WORK @24 REST 3:00 WORK @24/26/28 REST 3:00 WORK @28 WORK intensity is defined as... :60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard Workout (~15 Minutes) Segment 1: 8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between ~2 Minute BREAK Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between ~2 Minute BREAK Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between We aim to hold a 28 stroke rate for all of our sprints today. Slightly higher than usual. We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale. Most of all, have fun. Smile and enjoy your workout! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 13 - RowErg - Be the Rabbit Mar 12, 2019

WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time. Warm Up (12 Minutes) 1:00 Set Up 3:00 Easy (4-5 on RPE Scale) 2:00 Moderate (5-7 on RPE Scale) 1:00 Hard (7-9 on RPE Scale) 2:00 Moderate 3:00 Easy Workout (~24 Minutes) Segment 1: 6 Rounds of 45 Second Sprints with 1:15 Rest in between BREAK Segment 2: 6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between These 45 second intervals should be executed at a high intensity where rest and recovery are needed between each one. Consider workout at somewhere between 7-9 on the rate of perceived exertion (RPE) Scale. The focus of this workout is to challenge our ability to match or beat our previous effort. The performance monitor can save our average effort in the memory of the workout that we have completed. If we choose to ReRow it, we can race our own paceboat. Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 12 - RowErg - Can You Hang? Mar 05, 2019

WORKOUT 12: Set a solid baseline pace, and the challenge begins from there. The Challenge 5 Min Interval @ Self Determined Moderate Pace (X*) 2 Min REST 4 Min Interval @ Calculated Goal (X-5) 1 Min REST 3 Min Interval @ Calculated Goal (X-10) 1 Min REST 2 Min Interval @ Calculated Goal (X-15) 1 Min REST 1 Min Interval @ Calculated Goal (X-20) *X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split. For example: 5 Min Interval where your average pace is 2:30 min/500m, this will be X Your Goals for the remainder of the intervals will be as follows: 4 Min Interval will then be X-5 or 2:25 min/500m 3 Min Interval will then be X-10 or 2:20 min/500m 2 Min Interval will then be X-15 or 2:15 min/500m 1 Min Interval will then be X-20 or 2:10 min/500m Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 11 - RowErg - The Rhythm Within Feb 26, 2019

WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates. Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity. 5 Rounds of 3 Minute Intervals with 20 Second Rest Interval 1 - 3 Minute steady state low intensity @ 24 Interval 2 - @24* Interval 3 - @22* Interval 4 - @24* Interval 5 - @26* *(1 Minute light, 1 Minute moderate, 1 Minute high intensity) Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady. 9 Rounds of 1:40 Minute Intervals with 20 Second Rest Interval 1 - @28 Interval 2 - @26 Interval 3 - @24 Interval 4 - @22 Interval 5 - @20 Interval 6 - @22 Interval 7 - @24 Interval 8 - @26 Interval 9 - @28 Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 10 - RowErg - In it for 40 Minutes Feb 19, 2019

WORKOUT 10: Endurance Rowing sprinkled with some Threshold Training (40 Minutes) A rate climb warm up brings us into this workout. We build in rate and power to find the pace we call our "Comfort Zone" which we row at a stroke rate of 24. We do spend the majority of our work in this zone. **Comfort Zone would be a 6 on our Rate of Perceived Exertion (RPE) Scale** We will complete twelve 30 second intervals throughout this workout. These intervals will be rowed with a higher intensity and a slightly faster stroke rate of 28. **Threshold Zone would be a 8.5 on our Rate of Perceived Exertion (RPE) Scale** 40 Minutes of continuous rowing is a challenging length of time, especially with intervals added. Success is attained when you keep your Comfort Zone not too low and your Threshold Zone not too high. Enjoy your workout! ~Cady Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 9.2 - RowErg - Attached while Strapless Feb 12, 2019

WORKOUT 9.2: Practice your connection to the machine with this Drill. (~12 Minutes) Call this a warm up or a mini workout or just some skill work. Without relying on the foot straps, we tap into a better engagement through our core and use that to keep the feet locked into the foot stretchers throughout the entire stroke. (Try combining this episode with Workout 9.1 for a full workout) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 9.1 - RowErg - Front Half to the Back Half Feb 12, 2019

WORKOUT 9.1: Practice your Stroke Sequencing with this Drill. (~15 Minutes) Call this a warm up or a mini workout or just some skill work. We work the posture details of the front end, the back end, the front half and the back half of the rowing stroke. (Try combining this episode with Workout 9.2 for a full workout) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 8 - RowErg - The Power Pyramid Feb 05, 2019

WORKOUT 8: Rise to this challenge with short interval power and speed work. Warm Up (12 Minutes) Test the Waters 4 X 2:30 Work Intervals with :30 Rest in between Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26 Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28 Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30 Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32 Workout (28 Minutes) Power Pyramid 14 X 2:00 Work Intervals with no Rest in between 2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00 Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work. At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval. As the time of work decreases, we will work to increase the amount of power (in watts). Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

BONUS RELEASE - Row Basics - 1 Jan 31, 2019

BONUS FOR BEGINNERS: First time on the Indoor Rower? Let me introduce you! This episode is intended for the beginner Rower. While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement. Will you learn the best way to set up the machine for yourself? Yes. Will we review the 4 elements of the Rowing Stroke? Yes. Will we practice how to get power out of your body to work the machine? Yes. Will you actually get a workout? Yes! Want to watch, before your listen? Check out our website content on Training and Technique Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 7 - SkiErg - Brace Yourself Jan 29, 2019

WORKOUT 7: Rate Climb Warm Up (14 minutes) 4 X 2 Minute Intervals with 1 Minute Rest in between Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement. Interval 1: 1 Minute @ 30, 1 Minute @ 34 Interval 2: 1 Minute @ 34, 1 Minute @ 38 Interval 3: 1 Minute @ 38, 1 Minute @ 42 Interval 4: 1 Minute @ 42, 1 Minute @ 46 Interval 5: 1 Minute @ 46, 1 Minute @ 50 Work (15 minutes) We find more and more power inside our movement at 3 different Stroke Rates. The stronger we can brace through our middle, the more direct we can apply our power. 15 X 30 Second Intervals with 30 Seconds Rest in between First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5) Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5) Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5) Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 6 - RowErg - The Damper Dance Jan 22, 2019

WORKOUT 6: Come test each damper setting and find power outside your comfort zone. Warm Up (10 minutes) - 10 Minute Steady State @24 Stroke Rate Work (~25 minutes) - During this workout we will experience what each damper setting feels like. We will hold our stroke rate steady, our power output steady and will see how changing the damper will effect the way we work the machine. Changing the Damper, changes the environment you are working in. You provide the resistance in that environment. This is a great workout to figure out actually how you work with the flywheel. First, 10 X 1 Minute Intervals with 30 Seconds Rest in between Power will remain at Moderate Intensity* (working in Watts) Stroke Rate will remain at 24 strokes/minute Damper will adjust each interval: @10 / @8 / @6 / @4 / @2 / @1 / @3 /@5 / @7 / @9 Then, 5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice *Moderate Intensity for you may look very different than someone else's Moderate Intensity. The way I would describe this is a 6 - 8 on a scale of 1 to 10 if you were to rate your perceived exertion. Where there is room to push harder if I asked you to, and your effort is no walk in the park. Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 5 - RowErg - Long and Strong Jan 15, 2019

WORKOUT 5: Let's put that machine to work! A FULL hour of work that is... Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity and higher stroke rate. We will find a full recovery before we attempt the next interval. 5 X 6 Minute Intervals with ~3 minutes of Rest in between Each Interval looks like this: 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Intensity (Stroke Rate of 28) Then, we rest. We do this 5 times. Need a set of eyes on your technique? Have questions about your form? Find a Certified Instructor in your area (US and Canada Only): Click Here Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 4 - RowErg - Short and Spicy Jan 08, 2019

WORKOUT 4: Short on time? You can still workout! Join us on the Concept2 Indoor Rower. Warm Up (5 minutes) - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest Work (~20 minutes) - This segment is a practice of control over your intensity. Because it is a continuous effort for just about 8 minutes, your intensity needs to support the duration. As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity. After a 2 minute break, we do it again! 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 2:00 minutes Full Rest 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 20 seconds of Power 1:40 minutes Steady State, 20 seconds of Power There it is, short and sweet! Enjoy your workout!! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Workout 3 - RowErg - Track Your Calories Jan 01, 2019

WORKOUT 3: A packed full hour of work on the Concept2 Indoor Rower. Warm Up ~ 7 minutes - we get right into the swing of things with some steady rowing. Through our warm up we will add in some intensity with stroke sets of power 10s. Work ~ 30 minutes - we have 3 sets of varying interval lengths. We will take 2 - 4 minutes to recover in between each set. We work to maintain a stroke rate of 24 for the entire workout. Set 1: 12 Minutes - 6 Intervals of 1 Minute of Max Calories, with 1 Minute Rest to Recover Set 2: 10 Minutes - 5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes All Rest (between intervals or between sets) can be completely off the machine or just a light effort. Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment. This is an effort that you probably cannot carry out a conversation during. Enjoy your workout!! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Workout 2 - RowErg - Power Play Dec 25, 2018

WORKOUT 2: Power up with 3 powerful 7 minute intervals on the Concept2 Indoor Rower. Warm Up ~ 5 minutes - we get right into the swing of things with some steady rowing. Through our warm up we will add in some intensity with stroke sets of power 10s. Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes. We will take 1 minute to recover in between each interval. The first set we maintain a 24 stroke rate, the second set we hold a 26, and the third set we go back to holding 24 strokes per minute. Here is what each 7 minute set looks like: 2:00 Easy Effort 0:30 Power Effort 1:00 Easy Effort 0:30 Power Effort 0:30 Easy Effort 0:30 Power Effort 1:00 Easy Effort 1:00 Power Effort We follow this with a 1 minute Rest Each "Easy" effort should feel like you can maintain a conversation as you work. Try hard to keep your stroke rate steady even through this phase. Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment. This is an effort that you probably cannot carry out a conversation during. We hope you enjoy your workout!! Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email). DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Workout 1 - RowErg - PILOT Dec 18, 2018

Hi! Welcome to the Concept2 Workout Podcast. This is our pilot episode that invites you to listen as you engage with your Concept2 machine. We will lead you through a workout with the goal in mind of accumulating as many meters as we can for the Concept2 Holiday Challenge.

WORKOUT 1: This episode is under an hour and takes you through approximately 45 minutes of work on the Concept2 Indoor Rower.

Warm Up ~ 10 minutes - we will focus on slowly getting our body ready to work. We will run through a drill called the Pick Drill that splits up the rowing stroke into smaller segments. Eventually we will end up at the full stroke, gradually adding in power.

Work ~ 35 minutes - we will complete 5 separate intervals with approximately 2 minutes of rest in between. Each interval will last 5 minutes and we will vary the focus of our work through each piece.

We hope you enjoy your workout!! Please forward any questions you may have to info@concept2.com

DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.

USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Concept2 Workout Podcast

Related Podcasts

Links

Stay Connected