The Concept2 Workout Podcast header image 1

The Concept2 Workout Podcast

29
Jul 2022

Workout 96 - RowErg - 10-4

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.
20
Jul 2022

Workout 95 - RowErg - Keep Growing

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.
22
Jun 2022

Workout 94 - BikeErg - Tribe Ride

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! 
 
Send in an email or voice recording to info@concept2.com and share your experience! 
 
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
6
May 2022

Workout 93 - RowErg - Rest Assured

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.
16
Apr 2022

Let’s Move Long and Strong

Happy Spring and welcome back to ATFS!
 
We’ve curated a dynamic playlist that tests your stamina in preparation for the Concept2 Marathon Challenge [May 1-15].
 
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. 
 
 
To participate in the Marathon Challenge:
 
Create a Logbook account: https://log.concept2.com/
 
 
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. 
 
If you have ErgData linked to your Logbook account, syncing your meters will enter you in the challenge as well: https://www.concept2.com/service/software/ergdata
 
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. 
3
Mar 2022

Workout 92 - RowErg - Free Energy

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.
 
16
Feb 2022

Workout 91 - RowErg - Tip the Scale

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.
2
Feb 2022

Workout 90 - RowErg - Drive Fast, Take Chances

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.
18
Jan 2022

Workout 89 - RowErg - Mirrored Pyramids

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.
4
Jan 2022

Workout 88 - RowErg - High-Water Mark

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.
Podbean App

Play this podcast on Podbean App