The Concept2 Workout Podcast

Latest Episodes:

Workout 29 - SkiErg - Swift Buzz Sep 06, 2019

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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):

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

Show notes

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

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