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.
In celebration of all of the hard work you’ve accomplished on and off your machine this year, we’ve put together a playlist of your top five workouts from 2021. The workouts are linked below. Feel free to do them in order throughout the week or mix them up on your own workout schedule.
We’d love to get your feedback on 2021 workouts, music, and more!
Stay tuned for more As the Flywheel Spins episodes, challenges, and playlists in January.
Our first episode of 2022 will be released on January 4th.
Cheers to the new year, and Happy Holidays!
Workout 87: (Medium Length Intervals) Ready to feel powerful? This long workout has us applying force in a variety of environments. We’ll capture a connection with the front end of our stroke and play with different damper settings all while racking up those Holiday Challenge meters.
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest
@ 20, 22, 24, 26, 28
Skill Piece
5 X 1 Minute Intervals:
Legs only powerful strokes into rowing @ 24
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
Easy/Moderate @ 24, Recover @ 20, Work @ 26
Cool Down
5 Minutes
**LISTENER REQUEST** Help us build a segment on our show!
It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! 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 question: How do you cool down?
To Participate in the Holiday Challenge:
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 Holiday Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) For more info check out:
https://log.concept2.com/challenges/holiday
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 86: It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and our very own As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval!
Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22
2 Minute Rest
Interval 2: Force Curve Focus @24+ SPM
2 Minute Rest
Interval 3: Max Meter Test 5 Minute Steady @24 SPM
2 Minute Rest
Interval 4: Max Meter Retest 5 Minute Power @24 SPM
Keep listening for a cool down conversation with Coach Cady and ATFS producer Leah.
**LISTENER REQUEST** Help us build a 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.
