Workout 84: (Long Steady State) A gradual ascent in stroke rate only to fall back into the valley and climb back up once again. We must manage our power as there's no time for breaks along this journey.
Warmup Into Workout:
30 X 1 Minute Intervals
Stroke Rate Targets
22-24-22
24-26-24
26-28-26
28-26-28
26-24-26
24-22-24
22-24-22
24-26-24
26-28-26
28-30-28
**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.
Workout 83: (Variable Intervals) The heat rises as we pour ourselves into these sets. Seasoned with increasing stroke rates and decreasing intervals, we test, test, and retest to maximize the flavor.
Warm-up and Workout:
3 Rounds...
4 Minutes @22
1 Minute Rest
3 Minutes @24
1 Minute Rest
2 Minutes @26
1 Minute Rest
1 Minute @28
**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.
Workout 82: (Interval Workout) Twenty eight minutes of continuous effort with plenty of opportunity to pump up the power. Our power stays lit for a minute at a time and gets switched on more and more the further we get into our intervals.
4* X 7 Minute Intervals
*yes, I mistakenly claim we are doing 5, but it's just 4
(28 Minute workout start to finish)
Warm Up into Workout:
Interval 1:
3 Minutes Moderate
1 Minute Hard
3 Minutes Moderate
Interval 2:
2 Minutes Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
2 Minutes Moderate
Interval 3:
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
Interval 4:
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
**LISTENER REQUEST** Help us build a new 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
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 81: (Medium Length Intervals - Power Pyramid) A gradual build to a test of power. We tap our bravery at the beginning, feel our might through the middle and use our wisdom to guide the real work through the rest of the workout.
(30 Minute workout start to finish)
Warm Up Into Workout:
4 Minute Interval Easy building in Power Strokes
1 Minute Rest
4 Minute Interval with 5 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval with 10 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval at Full Power
1 Minute Rest
4 Minute Interval with 10 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval with 5 Power Strokes at the Top of Every Minute
1 Minute Rest
**LISTENER REQUEST** Help us build a new 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
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 80: (Short Varied Intervals) Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.
(30 Minute workout start to finish)
Warm Up:
50 Sec Jog 10 Sec Transition
50 Sec Power Jog 10 Sec Transition
50 Sec Walk 10 Sec Transition
Workout:
9 Rounds...
50 Sec Sprint 10 Sec Transition
50 Sec Jog 10 Sec Transition
50 Sec Walk 10 Sec Transition
**LISTENER REQUEST** Help us build a new 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
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 79: (5k Race Scenario - High Stroke Rate 30/32*) Take a tour down the Charles River with us as we follow along with the Concept2 Men's 8 as they warm up and race the long course. Coxswain, Dan Gilbert leads the charge and keeps our focus inside the boat. How fun is it to be on the water?!
*Racing stroke rates are much higher than we practice regularly, we can drop the damper down to 3 and challenge ourselves to hold their rhythm or if you prefer, find your own manageable stroke rate to race with.
(Length 25 Minutes, no monitor programming)
Light Paddle off the docks
Pause Drill: Pausing at a particular moment inside the Recovery Phase of the stroke and continuing to row upon hearing the command "Row". Today we pause at the body over position at the middle of our Recovery. Our arms are long, our torso is pitched forward and our legs are still straight. When we give the command "Row" the knees begin to bend and one stroke is completed before reaching the same point to pause again.
3-4 sets of 10 and 20 Strokes to build up Stroke Rate and Pressure
Workout:
(Length 17 Minutes, no monitor programming)
4800m race experience down the Charles River with the 2019 Concept2 Men's 8.
Cool Down:
Paddle back to the docks
**LISTENER REQUEST** Help us build a new 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
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 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.
(Length 26 Minutes Total, all programming begins at 5:00)
4 Sets of 5 Minute Intervals with 2 Minutes Rest
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
Cool Down:
DIY
**LISTENER REQUEST** Help us build a new 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
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 77: (Steady State with Short Intervals) An infinity loop of intensity at your sweet spot with scheduled brief moments of lively efforts to help us turn those corners. In this comfortably hard zone our body can produce great power while preserving our lungs.
**NEW! LISTENER REQUEST** Help us build a new 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
(Length 40 Minutes, all programming begins at 3:45)
Workout:
4 Minutes (Warm Up)
Rate increase to Stroke Rate @26
Three 12 Minute Sets
4 Minutes at Steady State Endurance (6-7 RPE)
4 Minutes with 3 Short Higher Intensity Intervals
4 Minutes at Steady State Endurance (6-7 RPE)
No Rest Between Intervals
Cool Down:
4 Minutes Easy
**LISTENER REQUEST** Help us build a new 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
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 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good!
Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the on-the-go mobile rowing app adventure, their mission is the same, to deliver 45 minute workouts and an effective rowing-based fitness program.
Check them out:
(Length 35 Minutes begins at 3:00)
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!
Cool Down:
Relax and row easy as you listen to our interview
**LISTENER REQUEST** Help us build a new 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
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 75: (Many Medium Intervals) A little exploration of our intensity inside these timed sets. We define our base early on and find comfort there. Then, we create and hold the space to enjoy three more higher levels.
We know it's been some time since we released a BikeErg coached workout, so enjoy BikeErg friends! Know that just because we are on a BikeErg doesn't mean it's a workout you need to skip if you have a RowErg or a SkiErg. Please join us!
Warm Up Into Your Workout (~50 Minutes)
(Programming begins at 3:00)
9 Rounds of...
5 Minute Intervals
1 Minute Rest
DIY Ride or Stretch
**LISTENER REQUEST** Help us build a new 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
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.
