WORKOUT 23: Changing the Damper is like changing the environment in which we work.  Join us to experience the incredible variety we can find by adjusting the amount of air allowed to impact the flywheel. You may be surprised at where you feel most comfortable.

 

Warm Up (9 Minutes):

4 Min @20 Easy Rowing

 

1 Min REST

 

4 Min Interval

1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28 

 

 

Workout (17 Minutes):

 

 

Cool Down (2 Minutes with us): 

Easy Row @ 24 

Take some time on your own and Row or Stretch

 

 

 

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.

WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?"

 

Warm Up (11 Minutes):

3 Min @ 22 Light/Moderate/Hard

1 Min REST

3 Min @ 24 Light/Moderate/Hard

1 Min REST

3 Min @ 26 Light/Moderate/Hard

 

Workout (25 Minutes):

5 Min @ 28  Increasing in Intensity over 5 minutes from Mod to Hard 

(Information Gathering Round – We will find our average Watts from this piece)

 

REST

 

5 Min @ 28  Alternating Minutes between designated targets above or below calculated average

(Target Threshold Testing Round – We will work with 10% Below Average and 5% Above Average targets)

 

REST

 

5 Min @ 28  Alternating Minutes between designated targets above or below chosen average

(Challenge Round – based on your performance choose an appropriate average to work around same as last interval)

Cool Down (up to 10 Minutes): 

Take some time on your own and Row or Stretch

 

 

 

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.

WORKOUT 21: This one is for the books, the Logbook that is.  The Concept2 30 Minute Max Effort Challenge.  Motivated stroke by stroke as we visualize our power with the Force Curve display.

 

Warm Up (5 Minutes):

Pick Drill - Arms Only Rowing, followed by Arms and Body Rowing, followed by Full Strokes

 

Workout (30 Minutes):

This is a Concept2 Ranked Workout where the monitor is programmed for 30 Minutes and the goal is to accumulate your maximum number of meters. You can log this workout into the Concept2 Logbook and even see how you rank against others worldwide!

 

30 Minutes segmented into 5 intervals:

 

10 Minutes @24 - Force Curve

8 Minutes @24 - Power 5s

6 Minutes @26 - Increased Stroke Rate

4 Minutes @26 - Power 10s

2 Minutes @28 - Full Power Finish

 

No Rest between intervals.

 

 

Cool Down (up to 10 Minutes): 

 

Take some time on your own and Row or Stretch

 

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.

WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.

 

Warm Up (8+ Minutes):

 

~4 Minutes of light rowing on your own

4 Minute guided formal Warm Up with some power pieces for strength 

 

Workout (32 Minutes):

 

16 X 1 Minute of Work Intervals

(1 Minute of Rest in between)

 

Set 1:  4 Intervals @ 22

Set 2:  4 Intervals @ 24

Set 3:  4 Intervals @ 26

Set 4:  4 Intervals @ 28

 

Details of each set, we will dial in our comfort with the new stroke rate.  The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)

 

Cool Down (4 Minutes):

 

4 Minutes of light rowing @ 20 Stroke Rate

 

*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) 

 

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.

WORKOUT 19: You have the capacity to endure more than you realize.  Often you'll find yourself holding back, and yet moments later you too, are hanging on.  Your effort should be tempered to withstand the duration of this challenge.

 

Warm Up / Workout / Cool Down (50 Minutes):

 

After a handful of requests for longer workouts, we put together this 50 minute steady state effort; with a twist, of course, that will keep you challenged and engaged.  We are working to create separation between the stroke rate and power.  Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates.

 

Stroke Rate of 20 = Recovery

Stroke Rate of 24 = Rhythm

Stroke Rate of 28 = Tempo

 

It's easy to find your power increase as you increase your Stroke Rate, but remember we are going for 50 minutes and we want to see the same steady power effort throughout the duration of the workout.  Try not to let your power fluctuate as your stroke rates change.

 

Please Remember: The numbers and goals in our workouts are always suggestions and should be viewed as a guide, not required.  If Stroke Rates are too challenging to reach either high or low, know that this takes practice.  Choose numbers and efforts that work for you.  Stick to the overall plan with modifications as needed and try these workouts over and over.  Your challenges will shift as you improve.

 

Thank you for tuning in!

 

*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) 

 

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.

WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.

 

Warm Up: (9 Minutes)

 

1 Min @16 Easy

1 Min @18 Easy

1 Min @20 Easy

1 Min @22 Easy

1 Min @24 Easy

1 Min @26 Easy

1 Min @26 Moderate

1 Min @26 Hard

 

Workout: (27 Minutes) 

 

These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).

 

1 Min Hard

2 Min Easy

3 Min Moderate

2 Min Easy

1 Min Hard

 

2 Min REST

 

 

5 Minute Cool Down on your own

 

Enjoy your work!

 

 

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.

WORKOUT 17: Come with us on a tour of the Crew Classic.  Be one of the athletes to take on the race course here in sunny San Diego.  

 

Ever wonder what it takes for a crew to get set up and ready for their sprint race?  Join Cady and Peter as they take you stroke by stroke up to the starting line to kick off the Spring Regatta season at the San Diego Crew Classic.  

 

The tour begins with some warm up, 3 minute intervals (4 to be exact)  We will work on setting a good pace and dialing in your powerful sets of strokes.  Next we review the sprint start. This is the exciting way a spring race begins!  With all this practice, we get nice and warm...we might as well do a little racing while we are at it too!

 

Hope you can feel the sunshine on your 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.

WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines.  The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel!

 

Warm Up (20 Minutes):

 

3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity

 

If you have access to all three machines, start on the RowErg for the first 6 minutes. Rotate over to the BikeErg for the second and the SkiErg for the last.  If you have just one or two machines, don't worry, there is enough variety within the three segments to keep your attention.  Practice holding a stroke rate of 24 on the RowErg, a stroke rate of 40 on the SkiErg and a cadence between 80-90 on the BikeErg.  You'll need this for the workout.

 

Workout (20 Minutes):

 

6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the RowErg @24

 

1 Minute REST

 

6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the BikeErg @80-90

 

1 Minute REST

 

6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the SkiErg @40

 

 

Again, rotate from one machine to the next for each round.  Stay on one machine for all six of the 30 second efforts.  The goal here is to find a high intensity in watts to achieve for all 6 intervals.  This watt goal will most likely be different on each machine.

 

 Have fun in the Wind Tunnel!

 

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.

WORKOUT 15: Increasing speed and intensity is the easy part.  Where the challenge lies is in dialing back but not dropping off.

 

Warm Up plus Workout (30 Minutes):

 

5 Rounds of 5 Minute Intervals with 1 Minute Rest in between

 

Each 5 Minute interval is split up into 5, 1 Minute segments.  Each segment has a defined Stroke Rate goal.  The intensity in the first interval is light.  Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale

 

 

Interval 1: 20 - 22 - 24 - 22 - 20 

Interval 2: 22 - 24 - 26 - 24 - 22

Interval 3: 24 - 26 - 24 - 26 - 24

Interval 4: 24 - 26 - 28 - 26 - 24

Interval 5: 22 - 26 - 30 - 26 - 22

 

The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids.  Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.

 

Enjoy!!

 

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.

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.

 

Warm Up (11 Minutes)

 

3:00 WORK @24 

REST

3:00 WORK @24/26/28

REST

3:00 WORK @28

 

WORK intensity is defined as...

:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard

 

 

 

Workout (~15 Minutes) 

 

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between

 

~2 Minute BREAK

 

Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between

 

 

 

We aim to hold a 28 stroke rate for all of our sprints today.  Slightly higher than usual.  We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale.

 

Most of all, have fun. Smile and enjoy your workout!

 

 

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.