Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you.
Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process.
Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily
Stay tuned for a conversation with Benjamin after the workout!
Total Workout Time: About 30 minutes
Programming starts at [3:06]
Monitor set up: 3 minute intervals, 1 minute rest
Warm Up:
Damper @ 10
Stroke rate 20, 22 and 24
1 minute rest
Interval 2:
Damper @ 9
Stroke rate 24
1 minute rest
Interval 3:
Damper @ 8
Stroke rate 24
1 minute rest
Interval 4:
Damper @ 7
Stroke rate 24
Rest and reprogram the monitor
Interval 5:
Damper @ 6
Stroke rate 24
1 minute rest
Interval 6:
Damper @ 5
Stroke rate 24
1 minute rest
Interval 7:
Damper @ 4
Stroke rate 24
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.
Workout 95: (Pyramids with Growing Power) We've got three pyramids to tackle, and we'll test our stamina and power along the way. With each pyramid, our stroke rate and time will rise and fall, but our intensity will keep growing. This workout begins light and easy, but by the end, we'll be leaving it all on the machine.
Stay tuned for a conversation with Cady's class after the workout!
Total Workout Time: 30 minutes
Programming starts at [2:13]
Monitor set up: 9 minute intervals, 1 minute rest
Warm Up:
1 minute @ 20
2 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ 20
Rest for 1 minute
Workout:
1 minute @ 22
2 minutes @ 24
3 minutes @ 26
2 minutes @ 24
1 minute @ 22
Rest for 1 minute
1 minute @ 24
2 minutes @ 26
3 minutes @ 28
2 minutes @ 26
1 minute @ 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.
Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe!
Total Workout Time: 30 minutes
Programming starts at [1:32]
Monitor set up: 6 Minute Intervals, no Rest
Interval 1 (warm up):
3 Minutes - 2 Minutes - 1 Minute increasing intensity
Interval 2:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
Interval 3:
1 Minute - 4 Minutes increasing intensity - 1 Minute
Interval 4:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
Interval 5:
1 Minute - 2 Minutes - 3 Minute increasing intensity
Workout 93: (Continuous with short bursts of power) Get ready to row non-stop for thirty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power.
I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
Total Workout Time: 30 minutes
Programming starts at [3.50]
Monitor set up: 7.5 minute intervals without rest.
Interval 1 (warm up):
Steady 22 with bursts of power
Interval 2:
Switching back and forth from 24 to 22 (4x)
Interval 3:
Switching back and forth from 24 to 22 (4x)
Interval 4:
Switching back and forth from 24 to 22 (4x).
Add a burst (or two) of 26 if you're feeling extra spicy.
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). You can also complete
our survey here.
Please read the following before participating.
Happy Spring and welcome back to ATFS!
Five workouts are linked below. Feel free to do them in order or mix them up on your own workout schedule. There's also a BikeErg workout to keep your legs moving and heart pumping.
Enter your meters manually each workout:
Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout.
Because the Concept2 Marathon Challenge is an Individual Challenge, having a Logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)
Listen to Coach Cady introduce the challenge and playlist.
Workout 92: (Medium Steady State Intervals) How fun is it to unlock all the little places our energy likes to hide out, especially when it doesn't feel like we have to work harder to do it! Is faster better? Many times it's not, but sometimes it actually is.
Holding our stroke rate steady is definitely an elementary skill to practice and therefore this workout provides a great building block for a beginner rower. That being said, I would challenge any mid level to advanced rower to play with this workout and joyfully recognize the positive subtleties in the practice as well. I know I was pleasantly surprised.
I would love to hear your feedback! Send in an email or voice recording to
info@concept2.com and share your experience!
Total Workout Time: 40 Minutes
Programming Starts at [2:07]
Monitor Set Up: 6 Minute Intervals with 2 Minutes Rest
Interval 1:
Stroke Rate 20 - 20 - 20 - 20 - 20 - 20
Interval 2:
Stroke Rate 20 - 24 - 20 - 20 - 24 - 20
Interval 3:
Stroke Rate 20 - 24 - 28 - 20 - 24 - 20
Interval 4:
Stroke Rate 20 - 24 - 20 - 20 - 24 - 28
Interval 5:
Stroke Rate 20 - 24 - 28 - 20 - 24 - 28
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). You can also complete our survey here.
Please read the following before participating.
Workout 91: (Moderate Length Building Intensity Intervals) From fixed tempo, to full tilt. We take a consumable amount of calories and stack them up at the front end to find moments of recovery.
Total Time: 30 Minutes
Program Set: 1 Minute Intervals/No REST X 30
Warm Up (First 6 Minutes)
Pick Drill starting at the finish
Building in Power
One Minute Calorie Count
Workout (24 Minutes)
4 Opportunities...
Minute 1: SET a number of Calories in 1 Minute
Minute 2: Reach SET number of Calories in less time / use remainder of minute to Rest
Minute 3: Reach SET number of Calories in less time / use remainder of minute to Rest
Minute 4: Reach SET number of Calories in less time / use remainder of minute to Rest
Minute 5: Reach SET number of Calories in less time / use remainder of minute to Rest
Minute 6: REST
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). You can also complete our survey here.
Please read the following before participating.
Workout 90 (Long Moderate Intensity Intervals sprinkled with Short High Intensity Bursts) To pick up the power is to pick up your speed through the Drive. While the steadiness of the Recovery anchors our confidence, it also allows us to find the courage to meet and break through boundaries and redefine our edges of comfort.
Total Time Commitment: 40 Minutes
Total Workout Time: 40 Minutes
Programming begins at: [2:44]
3 X 12 Minute Intervals with 2 Minutes Rest
Warm Up:
4 Minutes @22 Easy Build
4 X 1 Minute Intervals of 45 Seconds @24 / 15 Seconds Easy @22
4 X 1 Minute Intervals of 30 Seconds @26 / 30 Seconds Easy @22
Rest 2 Minutes
Workout:
4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24
4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24
4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24
Rest 2 Minutes
4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24
4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24
4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24
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). You can also complete our survey here.
Please read the following before participating.
Workout 89 (Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.
Total Time Inside Workout: 40 Minutes
[Programming begins at 2:23]
Using Rate of Perceived Exertion (RPE) Scale
Warm Up (10 Minutes)
4 Minutes 3-5 RPE
3 Minutes 5-7 RPE
2 Minutes 7-9 RPE
1 Minute 3-5 RPE
Immediately into
Workout (20 Minutes)
Intervals of Work
2:30 4-5 RPE
2:00 5-6 RPE
1:30 6-7 RPE
1:00 7-8 RPE
:30 9-10 RPE
:30 9-10 RPE
1:00 7-8 RPE
1:30 6-7 RPE
2:00 7-8 RPE
2:30 8-10 RPE
30 Seconds Easy between each interval
Immediately into
Gradual Cool Down (10 Minutes)
1 Minute 4-5 RPE
2 Minutes 5-6 RPE
3 Minutes 6-8 RPE
4 Minutes 3-4 RPE
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). You can also complete our survey here.
Please read the following before participating.
Workout 88: (Short Max Effort inside Medium Length Intervals) A benchmark workout to establish performance based metrics for Stamina and the ability to Recover. Unlock your potential, then impress yourself as you push past those limits.
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance
Round 3: Full Test
Format of each Interval:
2 Minutes Easy/Moderate Intensity
1 Minute Maximum Intensity
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
Cool Down
3 Minutes Easy
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.
