The Concept2 Workout Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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