The Concept2 Workout Podcast header image 1

The Concept2 Workout Podcast

16
Oct 2019

Workout 40 - RowErg - A Tale of the Charles

Workout 40: So many Short Rest Intervals, at high stroke rates and low damper settings aid our quest to find the "Magic Catch".  Can we make the point at which the Recovery and the Drive meet, disappear? 
 
Log all of your meters on the Concept2 logbook 
 
Warm Up:
 
5 Minutes Steady State
followed by
5 Rounds of...
 
:30 Building Intensity
:30 Recover
 
Workout:
 
18 Rounds of...
 
1:40 @28 Stroke Rate at Race Pace with 20 Seconds Easy Rowing
(suggested target = 10 Seconds above average 2k split)
 
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.
11
Oct 2019

Workout 39 - BikeErg - Super Powers Activate

Workout 39: Discover your Power, Your Super Power that is!  Don your Super Hero capes and join us for this epic journey. The fun is learning whats up ahead and around the corner. 
 
Log all of your meters on the Concept2 logbook 
 
Your Work:
 
7 Rounds of...
 
6 Minutes of Work with 2 Minutes Easy (or Full Rest)
 
Work will consist of...
 
Steady Effort
Building Effort
Super Hero Effort 
 
Cool Down:
 
2 Minutes Easy Ride plus 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.
9
Oct 2019

Workout 38 - RowErg - 100% Better

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.
4
Oct 2019

Workout 37 - SkiErg - Push the Pace

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.
2
Oct 2019

Workout 36 - RowErg - The Calm

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.
27
Sep 2019

Workout 35 - BikeErg - Trust the Process

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.
 
 
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
 
 
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.
25
Sep 2019

Workout 34 - RowErg - Counter Clockwise

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.
20
Sep 2019

Workout 33 - SkiErg - Staggering Results

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.
18
Sep 2019

Workout 32 - RowErg - In Sync

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.
13
Sep 2019

Workout 31 - BikeErg - High Class

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)

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.