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The Concept2 Workout Podcast

27
May 2021

Workout 78 - RowErg - Step Down

Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.
 
Warm Up into Workout:
(Length 26 Minutes Total, all programming begins at 5:00)
 
4 Sets of 5 Minute Intervals with 2 Minutes Rest
 
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
 
Cool Down:
DIY
 
**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? 
 
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.
12
May 2021

Workout 77 - RowErg - Back to Back and ‘Fourth’

Workout 77: (Steady State with Short Intervals) An infinity loop of intensity at your sweet spot with scheduled brief moments of lively efforts to help us turn those corners. In this comfortably hard zone our body can produce great power while preserving our lungs. 
 
**NEW! 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:

(Length  40 Minutes, all programming begins at 3:45)
 
Workout:
4 Minutes (Warm Up)
Rate increase to Stroke Rate @26
 
Three 12 Minute Sets
 
4 Minutes at Steady State Endurance (6-7 RPE)
4 Minutes with 3 Short Higher Intensity Intervals
4 Minutes at Steady State Endurance (6-7 RPE)
 
No Rest Between Intervals
 
Cool Down:
4 Minutes Easy 
 
**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? 
 
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.
28
Apr 2021

Workout 76 - RowErg - Even Better

Workout 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good!
 
Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the on-the-go mobile rowing app adventure, their mission is the same, to deliver 45 minute workouts and an effective rowing-based fitness program.
 
Check them out:
Website: RowHouse
RowHouseGO for iOS and Andriod
 

Warm Up into Workout:

(Length  35 Minutes begins at 3:00)
 
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
 
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 
 
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
 
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
 
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!
 
Cool Down:
Relax and row easy as you listen 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? 
 
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.
13
Apr 2021

Workout 75 - BikeErg - Level Up

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? 
 
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.
30
Mar 2021

BONUS RELEASE - Row Basics - 2

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.
18
Mar 2021

Workout 74 - RowErg - Take It Away Now

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? 
 
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.
3
Mar 2021

Workout 73 - RowErg - Square Dancing

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? 
 
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.
17
Feb 2021

Workout 72 - RowErg - Whatcha Got, Hot Shot?!

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? 
 
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.
2
Feb 2021

Workout 71 - RowErg - Re-Set, Re-Start, Be Smart

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? 
 
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.
12
Jan 2021

Workout 70 - RowErg - High Five, Low Five

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? 
 
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.
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