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Join Coach Cady for a workout on your Concept2 equipment! We’ve got over 100 unique workouts for you to try out. This podcast is produced by Leah Kelleher. Episodes are titled by NAME - DURATION, MACHINE - CATEGORY.
Episodes
4 days ago
4 days ago
Workout 101: Get ready to power up your legs and propel yourself farther with each new interval. As we push the limits of what we feel is possible, the potency of our stroke will be revealed. We'll practice controlling our stroke rate, throttling our power, pacing our effort, and kicking things into high gear when it's time.
Total Workout Time: 21 minutes (30 mins with rests)
Programming starts at [3.36]
Warmup starts at [5.44]
Programming starts at [3.36]
Warmup starts at [5.44]
Workout
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Seven one-minute intervals with 30 seconds of rest in between. We'll do this three times.
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
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.
Friday Dec 23, 2022
Friday Dec 23, 2022
Workout 100: Discovering our strength happens inside these segments. Each one is different. All expose our potential in a rewarding way and leave us feeling better than when we began, stronger than we realized. We'll make progress with every step.
Use ErgData to record your workouts and track your progress!
Total Workout Time: 36 minutes
Programming starts at [3.07]
Warmup starts at [4:51]
Programming starts at [3.07]
Warmup starts at [4:51]
Workout
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Three 12 minute intervals with two minutes of rest in between. Each is formatted a little differently, so get ready to mix it up!
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
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.
Thursday Dec 15, 2022
Thursday Dec 15, 2022
Workout 99: Connect and Go, Let's 'Just Row'. To keep the clock ticking, we must keep ourselves moving. With not a minute to spare, this hour holds space to find a sustainable effort but also finds time to bring us up to speed and push our power.
If you haven't done it already, download the ErgData app and sync your ATFS workout with your logbook workouts. You can see much more detail, stroke by stroke, for those interested.
Total Workout Time: 1 hour
Programming: Get your ErgData app prepped and press "Just Row"
Workout starts at [4:13]
Drill 1: arms only; arms and body; arms, body, pop the knees.
Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22
Drill 3: leg only, legs and body, full strokes @ 22
Intervals: (with active recovery @ 20-22 between each)
- 1 minute moderate, 1 minute hard @ 24 (x2)
- 45 secs moderate, 45 secs hard @ 24 (x4)
- 30 secs moderate, 30 secs hard @ 24 (x6)
- 15 secs moderate, 15 secs hard @ 24 (x8)
- 4 mins easy with final ten powerful strokes
Cool down
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
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.
Monday Dec 05, 2022
Monday Dec 05, 2022
Workout 98: (Pyramid) Let's spice up a basic pyramid with short bursts of power! We'll work up a sweat, feel accomplished and discover that any workout can be made interesting with a bit of creativity.
This was one of our Concept2 Workouts of the Day, which you find on the ErgData app and our website. Check out a new workout every day!
Total Workout Time: about 30 minutes
Programming starts at [2:51]
Warmup: 4 minutes @ 22; building intensity
2 minutes rest
Intervals (with 2 minutes rest in between each):
- 3 minutes @ 24; consistent power
- 2 minutes @ 24; 12 powerful strokes (x2)
- 1 minute @ 24; 12 powerful strokes
- 2 minutes @ 24; 12 powerful strokes (x2)
- 3 minutes @ 24; 12 powerful strokes (x3)
- 4 minutes @ 24; 12 powerful strokes (x4)
2 minutes cool down
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
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.
Friday Nov 11, 2022
Friday Nov 11, 2022
Workout 97: (Short Max Effort + Long Steady State) Let's set a solid target for a long row using our max effort. The goal is simple: get all our energy out on the machine while still standing strong by the end of the workout.
Total Workout Time: 30 minutes
Programming starts at [2:47]
Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Followed by 5 minutes of rest and one final 20 minute interval.
Warm Up:
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ max effort (26 or more)
5 minute rest
20 steady minutes @ 24
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
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.