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The Concept2 Workout Podcast

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.
23
Dec 2021

Your Top Five 2021 Workouts

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. 
 
 
 
 
 
 
Help shape our 2022 season by completing our end of the year survey.
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!
 
9
Dec 2021

Workout 87 - RowErg - Festive Endeavor

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?
Step 4: Save and Send your audio files to info@concept2.com
 
To Participate in the Holiday 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 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.
24
Nov 2021

Workout 86 - RowErg - Cheers to C2 and You

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.
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