The Concept2 Workout Podcast

Latest Episodes:

Workout 75 - BikeErg - Level Up Apr 13, 2021

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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