The Concept2 Workout Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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.

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