The Concept2 Workout Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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