The Concept2 Workout Podcast

29

Oct 2020

As The Flywheel Spins - Your Top 10 Workouts

Hello! Thanks for joining me on this latest journey. I loved introducing you to some of my friends outside of C2! This past season has brought some new life to our workouts for sure. We possibly piqued your interest to branch out and tap into some new workout avenues hopefully too!!

I thought it would be fun to list out the top 10 most downloaded workouts in the history of our workouts. If you need some suggestions for which one to hit next, start here!

(Listed 10 down to number 1)

Number 10: Workout 55 - RowErg - Pendulum Conundrum

Changing the Damper

Number 9: Workout 53 - RowErg - Ups and Downs

30 Minutes Start to Finish

Number 8: Workout 59 - RowErg - Right Here Waiting for You

Longest workout of them all!

Number 7: Workout 57 - RowErg - Start Fast, Finish Strong

Fast Stroke Rates then building power

*Cady Favorite Workout 15 - RowErg - Master of Control

Same Format at Workout 57, but entirely different

Number 6: Workout 2 - RowErg - Power Play

Three 7 Minute intervals in typical fashion

Number 5: Workout 4 - RowErg - Short and Spicy

Workout found in the monitor's Custom Workouts

*Cady Favorite Workout 12 - RowErg - Can You Hang?

Give yourself a split goal based on your own effort

Number 4: Workout 61 - RowErg - Tril*Erg*y

48 minutes of solid work start to finish

Number 3: Workout 62 - SkiErg - Tril*Erg*y

Same workout at Workout 61, just on the SkiErg

Number 2: Workout 1 - RowErg - Pilot

First Workout Released on As The Flywheel Spins!

Number 1: Bonus Release - ROW BASICS

Technique and Points of Performance

Enjoy your next workout!!

~Cady

22

Oct 2020

Workout 69 - RowErg - Your 24

Workout 69: (Variable Interval Workout) Straight from the pages of a book crammed with so many rowing workouts, we tackle 'Twenty-four on the Floor', a workout that lets you vary your intensity even when you row at the same stroke rate. It's all about pushing hard with your legs in the drive and controlling your speed through the recovery.

Post-Workout Interview: Sarah Fuhrmann, of UCanRow2 (@ucanrow2), tells us about her new book 101 Best Rowing Workouts and how to further get involved in the indoor rowing community by becoming an instructor.

Check it out:

Website: www.UCANROW2.com

Book: 101 Best Rowing Workouts

Beginner Program: RowReady

Instructor Training: Concept2 Certification

Warm Up:

(Length ~15 Minutes programming begins at 7:30)

2 Minutes Easy @22 then,

10 Minutes Easy @24

At the top of each Minute, Row 10 Hard Strokes @24

Workout:

(Length 20 Minutes programming begins at 27:00)

Five 4 Minute Intervals

Row 350m @24 Hard

Recovery Row @24 to finish the interval

No Rest between Intervals

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

15

Oct 2020

Workout 68 - RowErg - Ready to Rip

Workout 68: (Short 4 Minute Time Trial) We take 30 minutes to warm up and prepare for a 4 Minute Max Effort. A Concept2 Custom Workout provides a perfect way to ease into setting yourself up for a successful short duration test.

Post-Workout Interview: Eric Murray (@kiwipair_eric), of Asensei (@asensei_rowing), shares so much about his rowing experience not only after the workout but provides some awesome coaching inside the whole workout too!

Check it out:

Website: www.asensei.com

Instagram: @asensei_rowing

YouTube: Asensei YouTube Channel

Warm Up:

(Length 30 Minutes programming begins at 10:00)

1:00 @20 Easy

1:00 Rest

2:00 @22 Moderate

2:00 Rest

3:00 @24 Moderate-Hard

3:00 Rest

4:00 @26 Hard

4:00 Rest

3:00 @26 Hard

3:00 Rest

2:00 @26 Hard

2:00 Rest

1:00 @26 Easy

1:00 Rest

Workout:

4:00 Test - Time Trial - Hard Effort

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

8

Oct 2020

Workout 67 - RowErg - Sharp and to the Point

Workout 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.

Post-Workout Interview: Katie Wason (@fitness_with_kt), of Regatta Fitness, shares the details about this cool app, their free 2-week trial, and their excitement around being able to support you in the 2020 Virtual Head of the Charles races.

Check it out:

Website: www.teamregatta.com

Instagram: @regatta_fitness

Warm Up/Workout:

(Length 30 Minutes programming begins at 7:00)

30 Minutes Every Minute we begin a new Interval

*Power increases as the timeframe for power decreases

3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power

3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power

3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power

3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power

3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power

3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power

3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power

3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power

3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power

3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

1

Oct 2020

Workout 66 - SkiErg - Win Win

Workout 66: (Variable Interval Workout) This workout is a win-win when we look at making time for and accomplishing such a tremendous effort. Enjoy this formatted version of a workout titled "Pride" which celebrates the small achievements made when we show up for ourselves. Enjoy, as we progress through the variety of interval lengths and find comfort with changing stroke rates too!

Post-Workout Interview: Jane Erbacher, of Erg Army, Project Ski and Project Row shares her philosophy in coaching and training. She is always excited to teach how the Concept2 machines can help you strengthen your body and hopes it becomes something you look foward to using regularly.

Check it out:

Website: www.ergarmy.com

Instagram: @jane.erbacher

Warm Up/Workout:

(Length ~50 Minutes programming begins at 9:00)

"Pride" by Jane Erbacher

2 Rounds of...

2 Minute Erg / 1 Minute Rest

4 Minute Erg / 1 Minute Rest

1 Minute Erg / 1 Minute Rest

3 Minute Erg

3 Minute Rest between Rounds

Stroke Rates will range between 33 and 45

Cool Down:

Relax and ski easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

24

Sep 2020

Workout 65 - RowErg - Ride the Wave

Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates. Our focus is off of maximum power, but finding a different way to build up our stroke count. Add your own music today or listen to the sweet sounds of the flywheel.

Post-Workout Interview: Shane Farmer of Dark Horse Rowing shares what he and his coaches at Dark Horse Rowing offer the Indoor Rowing community - from individualized coaching to fostering a supportive environment for new rowers to achieve their goals.

Check it out:

The Crew: https://darkhorseacademy.teachable.com/p/the-crew

Website: www.darkhorserowing.com

YouTube: https://www.youtube.com/darkhorserowing

Twitter: https://twitter.com/shanefarmer

Warm Up:

(Length 5 Minutes begins at 9:30)

Easy Rowing without Straps @ 20 Strokes per Minute

Workout:

(Length ~25 Minutes begins at 21:00)

100 Strokes* @20

100 Strokes* @24

100 Strokes* @28

100 Strokes* @24/@28/@32

*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

17

Sep 2020

Workout 64 - BikeErg -Step to the Red Line

Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity. We may step to the red line, but today is just a brief encounter.

Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor.

Warm Up:

(Length ~17 Minutes begins at 7:00)

17 Minute Rolling Hills changing intensity each minute

Workout:

(Length ~20 Minutes begins at 28:00)

4:30 Interval with Incremental Intensity

Step 1 - 60 Seconds

Step 2 - 60 Seconds

Step 3 - 60 Seconds

Step 4 - 30 Seconds

Step 5 - 30 Seconds

Step 6 - 30 Seconds

2 Minutes Rest

5:30 Interval with Incremental Intensity

Same first 6 Steps and then add

Step 7 - 20 Seconds

Step 8 - 20 Seconds

Step 9 - 20 Seconds

2 Minute Rest

6:00 Interval with Incremental Intensity

Same first 9 Steps and then add

Step 10 - 10 Seconds

Step 11 - 10 Seconds

Step 12 - 10 Seconds

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

10

Sep 2020

Workout 63 -RowErg - Catch and Release

Workout 63: (Short Rest Intervals) Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers.

Post-Workout Interview: Meredith of Concept2, Inc. discusses what Concept2 offers users to keep you engaged!

Warm Up:

(Length ~6 Minutes begins at 3:00)

1 Minute at 24 SPM

On Stroke / Off Stroke Ladder (1 through 10)

Workout:

(Length ~40 Minutes begins at 16:00)

13 Intervals

2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)

Damper Settings through the Intervals are as follows:

5 - 7 - 9 All @24 SPM

10 - 8 - 6 - 4 - 2 All @24 SPM

1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

27

May 2020

As The Flywheel Spins - Spring Break Take 2

Hello!

Thank you for tuning in to As The Flywheel Spins. Now more than ever, I am thankful that we had this resource in place. After working for over a year and a half, we had reached 52 episodes. One workout per week for an entire year, designed specifically for anyone to use as their workout for the day should they need a suggestion. The workouts do not follow a training plan nor is it a progressive program. They are merely workouts. An hour of your day to dedicate to your movement on the Concept2 machine.

Just over 2 and a half months ago we were about to take a well deserved, long pause for the season. After a one week break, we were impacted by the pandemic and forced to separate - from everything and everyone. I immediately went back to producing episodes because it felt right. I wanted people to know that even though things were likely changing around them, they could still dedicate that time for themselves and that didn't have to change.

For me, the workouts are helpful. They keep me connected in so many ways. We've added 10 more episodes since then and it's time to actually take a break. I truly thank you for tuning in and hope that you have enjoyed your time on the machine with me. It makes me smile to think we are in this together, just separate.

Take care and be well,

Cady and the Concept2 Team

20

May 2020

Workout 62 - SkiErg - tril·erg·y: Ski

Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

Warm Up:

(programming begins at 1:30)

4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM

Then, 4 Rounds of...

45 Seconds of RPE 4 at 37 SPM

15 Seconds of Max Power at Max SPM

Immediately into...

Workout:

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM

Cool Down:

4 Minutes Ease Off Intensity

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK