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The Concept2 Workout Podcast

25
Jun 2019

As The Flywheel Spins - Season Review

Hi Friends! Thanks for tuning in to As The Flywheel Spins. It’s been a fantastic learning experience over the last 6 months. Each episode takes many hours and much energy, both physical and mental. We have worked really hard to stay focused on the requirements for consistently delivering a workout that will challenge you week after week. To date, there are 26 solid workouts available, two rowing technique drills, and one instructional row on the very basics of the rowing stroke.

So, good news and great news.

The good news is, your workout today is possibly one that you have done already! OR it is one that was posted weeks ago that you just haven’t found the time to attack. Today is your day!

If you have been a diehard up to this point and you’ve completed every episode already, this is a great time to hit replay on those workouts that you’ve been anxious to tackle again.

Here are links to a few of my favorites:

Episode 12 - Can you Hang? 

Episode 18 - To the Nines 

Episode 24 - Warm Up? Workout? Your Call.

If you are looking for something specific for your training today, maybe one of the following sparks your interest:

Episode 3 - Track your Calories

Episode 6 - The Damper Dance

Episode 15 - Master of Control

Okay, so that covers the good news. The great news is…

A team of coworkers and I will be working on some brand new content. We’d like to make some improvements to the product we are delivering and the process to deliver it. We look forward to bringing you more rowing workouts but have heard from so many of you that your SkiErg and BikeErg are getting jealous of all the fun your RowErg is having.

Our next season of episodes will start up again on September 4. Be sure to stay in touch with suggestions, feedback and crazy ideas because I love them all! We want to help you stay connected to your machines. The community that is building here has been awesome.

Until then, have a great day and enjoy as the flywheel spins.

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18
Jun 2019

Workout 27 - RowErg - Dingo Power

WORKOUT 27: The dog must have some energy! This workout's namesake Pepper is going to be honored when you accomplish these three components of power production.  
 
 
Warm Up:
 
8 Continuous Minutes of Rowing
 
4 Rounds of increasing power...
 
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30
 
No Rest
 
 
Power Play:
 
Holding a 24 Stroke Rate
6 Rounds  of 
20 Seconds of Work
20 Seconds of Rest
 
Holding a 26 Stroke Rate
6 Rounds of 
20 Seconds of Work
30 Seconds of Rest
 
Holding a 28 Stroke Rate
6 Rounds of 
20 Seconds of Work
40 Seconds of Rest
 
 
Five Minutes of Fun:
 
For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...
 
50 Seconds of Moderate Intensity 
10 Seconds of Maximum Power 
 
Cool Down:
 
Self-driven for as long as you need.
 
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.
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11
Jun 2019

Workout 26 - RowErg - Row 500

WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper of 4*)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
 
Segment 2: (100 Strokes @26 Damper of 5*)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper of 6*)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off
4 On / 4 Off
5 On / 5 Off
6 On / 6 Off
7 On / 7 Off
8 On / 8 Off
9 On / 9 Off
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off
6 On / 6 Off
5 On / 5 Off
4 On / 4 Off
3 On / 3 Off
2 On / 2 Off
1 On / 1 Off
 
Cool Down (1 Minute)
 
Easy Rowing (do as much as you'd like)
 
 
*Suggested Damper Settings
 
 
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.
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4
Jun 2019

Workout 25 - RowErg - Games of Goals

WORKOUT 25: This workout kicks off with a little game of Fish and rolls right into a test of stamina. Where you set your bar becomes the target for your goals.
 
Warm Up (4 Minutes):
Fish Game - Rack up as many points as possible during these 4 minutes of fun. 
 
Extended Warm Up (~12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between 
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
 
**Note the distance you travel during the 5th Interval.  This total is important for the workout.**
 
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL now.
 
You will have 3 Minutes to reach or surpass your GOAL number of meters.  If you come up short, keep a running total.  These will be your penalty meters you will need to pay at the end of the workout.
 
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
 
How you spend your penalty meters is up to you.  Hopefully, you don't have many!!
 
Cool Down (3 Minutes)
 
Easy Rowing
 
 
 
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.
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28
May 2019

Workout 24 - RowErg - Warm Up? Workout? Your Call.

WORKOUT 24: Because you just don't want to jump into a race cold. Use this workout to get you as primed and ready as you can be to tackle the infamous 2k time trial. You will be happy you did!
 
Warm Up (10 Minutes):
 
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
 
 
Workout A (6 Minutes):
 
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
 
Workout B (6 Minutes):
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
 
 
NOW...Go hit your 2k!
 
Select Workout : New Workout : Single Distance : 2000m 
 
 
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.
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21
May 2019

Workout 23 - RowErg - Dare I Say Damper Change?

WORKOUT 23: Changing the Damper is like changing the environment in which we work.  Join us to experience the incredible variety we can find by adjusting the amount of air allowed to impact the flywheel. You may be surprised at where you feel most comfortable.
 
Warm Up (9 Minutes):
4 Min @20 Easy Rowing
 
1 Min REST
 
4 Min Interval
1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28 
 
 
Workout (17 Minutes):
 
3 Min Interval with Damper Set at 3
1 Min @20, 1 Min @24, 1 Min @28
 
30 Sec REST
 
3 Min Interval with Damper Set at 7
1 Min @20, 1 Min @24, 1 Min @28
 
30 Sec REST
 
3 Min Interval with Damper Set at 1
1 Min @20, 1 Min @24, 1 Min @28
 
30 Sec REST
 
3 Min Interval with Damper Set at 9
1 Min @20, 1 Min @24, 1 Min @28
 
30 Sec REST
 
3 Min Interval with Damper Set at 5
1 Min @20, 1 Min @24, 1 Min @28
 

Cool Down (2 Minutes with us): 

Easy Row @ 24 

Take some time on your own and Row or Stretch
 
 
 
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.
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14
May 2019

Workout 22 - RowErg - Watt You Need

WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?"
 
Warm Up (11 Minutes):
3 Min @ 22 Light/Moderate/Hard
1 Min REST
3 Min @ 24 Light/Moderate/Hard
1 Min REST
3 Min @ 26 Light/Moderate/Hard
 
Workout (25 Minutes):
5 Min @ 28  Increasing in Intensity over 5 minutes from Mod to Hard 
(Information Gathering Round – We will find our average Watts from this piece)
 
REST
 
5 Min @ 28  Alternating Minutes between designated targets above or below calculated average
(Target Threshold Testing Round – We will work with 10% Below Average and 5% Above Average targets)
 
REST
 
5 Min @ 28  Alternating Minutes between designated targets above or below chosen average
(Challenge Round – based on your performance choose an appropriate average to work around same as last interval)

Cool Down (up to 10 Minutes): 

Take some time on your own and Row or Stretch
 
 
 
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.
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7
May 2019

Workout 21 - RowErg - Row it and Rank it

WORKOUT 21: This one is for the books, the Logbook that is.  The Concept2 30 Minute Max Effort Challenge.  Motivated stroke by stroke as we visualize our power with the Force Curve display.
 
Warm Up (5 Minutes):
Pick Drill - Arms Only Rowing, followed by Arms and Body Rowing, followed by Full Strokes
 
Workout (30 Minutes):
This is a Concept2 Ranked Workout where the monitor is programmed for 30 Minutes and the goal is to accumulate your maximum number of meters. You can log this workout into the Concept2 Logbook and even see how you rank against others worldwide!
 
30 Minutes segmented into 5 intervals:
 
10 Minutes @24 - Force Curve
8 Minutes @24 - Power 5s
6 Minutes @26 - Increased Stroke Rate
4 Minutes @26 - Power 10s
2 Minutes @28 - Full Power Finish
 
No Rest between intervals.
 
 
Cool Down (up to 10 Minutes): 
 
Take some time on your own and Row or Stretch
 
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.
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30
Apr 2019

Workout 20 - RowErg - Four Squared For Power

WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up (8+ Minutes):
 
~4 Minutes of light rowing on your own
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout (32 Minutes):
 
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Details of each set, we will dial in our comfort with the new stroke rate.  The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)
 
Cool Down (4 Minutes):
 
4 Minutes of light rowing @ 20 Stroke Rate
 
*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) 
 
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.
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23
Apr 2019

Workout 19 - RowErg - True Tolerance

WORKOUT 19: You have the capacity to endure more than you realize.  Often you'll find yourself holding back, and yet moments later you too, are hanging on.  Your effort should be tempered to withstand the duration of this challenge.
 
Warm Up / Workout / Cool Down (50 Minutes):
 
After a handful of requests for longer workouts, we put together this 50 minute steady state effort; with a twist, of course, that will keep you challenged and engaged.  We are working to create separation between the stroke rate and power.  Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates.
 
Stroke Rate of 20 = Recovery
Stroke Rate of 24 = Rhythm
Stroke Rate of 28 = Tempo
 
It's easy to find your power increase as you increase your Stroke Rate, but remember we are going for 50 minutes and we want to see the same steady power effort throughout the duration of the workout.  Try not to let your power fluctuate as your stroke rates change.
 
 
Please Remember: The numbers and goals in our workouts are always suggestions and should be viewed as a guide, not required.  If Stroke Rates are too challenging to reach either high or low, know that this takes practice.  Choose numbers and efforts that work for you.  Stick to the overall plan with modifications as needed and try these workouts over and over.  Your challenges will shift as you improve.
 
Thank you for tuning in!
 
*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) 
 
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.
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