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The Concept2 Workout Podcast

19
Mar 2019

Workout 14 - RowErg - Raise You 20

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.
 
Warm Up (11 Minutes)
 
3:00 WORK @24 
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
 
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard
 
 
 
Workout (~15 Minutes) 
 
Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
 
~2 Minute BREAK
 
Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
 

~2 Minute BREAK
 
Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
 
 
We aim to hold a 28 stroke rate for all of our sprints today.  Slightly higher than usual.  We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale.
 
Most of all, have fun. Smile and enjoy your workout!
 
 
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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12
Mar 2019

Workout 13 - RowErg - Be the Rabbit

WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time.
 
Warm Up (12 Minutes)
 
1:00 Set Up
3:00 Easy (4-5 on RPE Scale)
2:00 Moderate (5-7 on RPE Scale)
1:00 Hard (7-9 on RPE Scale)
2:00 Moderate
3:00 Easy
 
Workout (~24 Minutes) 
 
Segment 1:  6 Rounds of 45 Second Sprints with 1:15 Rest in between
 
BREAK
 
Segment 2:  6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between
 
 
These 45 second intervals should be executed at a high intensity where rest and recovery are needed between each one.  Consider workout at somewhere between 7-9 on the rate of perceived exertion (RPE) Scale.
 
The focus of this workout is to challenge our ability to match or beat our previous effort.  The performance monitor can save our average effort in the memory of the workout that we have completed. If we choose to ReRow it, we can race our own paceboat.
 
 
 
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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5
Mar 2019

Workout 12 - RowErg - Can You Hang?

WORKOUT 12: Set a solid baseline pace, and the challenge begins from there. 
 
The Challenge
 
5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split.
 
For example: 
 
5 Min Interval where your average pace is 2:30 min/500m, this will be X
 
 
Your Goals for the remainder of the intervals will be as follows:
 
4 Min Interval will then be X-5 or 2:25 min/500m
 
3 Min Interval will then be X-10 or 2:20 min/500m
 
2 Min Interval will then be X-15 or 2:15 min/500m
 
1 Min Interval will then be X-20 or 2:10 min/500m
 
 
 
 
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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27
Feb 2019

Workout 11 - RowErg - The Rhythm Within

WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates.
 
Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity.  
 
5 Rounds of 3 Minute Intervals with 20 Second Rest 
 
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1 Minute light, 1 Minute moderate, 1 Minute high intensity)
 
Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady.
 
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
 
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28
 
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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20
Feb 2019

Workout 10 - RowErg - In it for 40 Minutes

WORKOUT 10: Endurance Rowing sprinkled with some Threshold Training
 
(40 Minutes) A rate climb warm up brings us into this workout.  We build in rate and power to find the pace we call our "Comfort Zone" which we row at a stroke rate of 24.  We do spend the majority of our work in this zone.
 
**Comfort Zone would be a 6 on our Rate of Perceived Exertion (RPE) Scale**
 
We will complete twelve 30 second intervals throughout this workout.  These intervals will be rowed with a higher intensity and a slightly faster stroke rate of 28. 
 
**Threshold Zone would be a 8.5 on our Rate of Perceived Exertion (RPE) Scale**
 
40 Minutes of continuous rowing is a challenging length of time, especially with intervals added.  Success is attained when you keep your Comfort Zone not too low and your Threshold Zone not too high.
 
Enjoy your workout! 
 
~Cady
 
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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13
Feb 2019

Workout 9.2 - RowErg - Attached while Strapless

WORKOUT 9.2: Practice your connection to the machine with this Drill. 
 
(~12 Minutes) Call this a warm up or a mini workout or just some skill work.
 
Without relying on the foot straps, we tap into a better engagement through our core and use that to keep the feet locked into the foot stretchers throughout the entire stroke.  
 
(Try combining this episode with Workout 9.1 for a full workout)
 
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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13
Feb 2019

Workout 9.1 - RowErg - Front Half to the Back Half

WORKOUT 9.1: Practice your Stroke Sequencing with this Drill. 
 
(~15 Minutes) Call this a warm up or a mini workout or just some skill work.
 
We work the posture details of the front end, the back end, the front half and the back half of the rowing stroke.   
 
(Try combining this episode with Workout 9.2 for a full workout)
 
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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5
Feb 2019

Workout 8 - RowErg - The Power Pyramid

WORKOUT 8: Rise to this challenge with short interval power and speed work.
 
Warm Up (12 Minutes) Test the Waters
 
4 X 2:30 Work Intervals with :30 Rest in between
 
Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26
Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28
Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30
Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32
 
Workout (28 Minutes) Power Pyramid
 
14 X 2:00 Work Intervals with no Rest in between
 
2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00
 
Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work.  At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval.  As the time of work decreases, we will work to increase the amount of power (in watts).
 
 
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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31
Jan 2019

BONUS RELEASE - Row Basics - 1

BONUS FOR BEGINNERS: First time on the Indoor Rower?  Let me introduce you!
 
This episode is intended for the beginner Rower.  While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement.
 
Will you learn the best way to set up the machine for yourself? Yes.
Will we review the 4 elements of the Rowing Stroke? Yes.
Will we practice how to get power out of your body to work the machine? Yes.
Will you actually get a workout?  Yes!
 
Want to watch, before your listen? Check out our website content on Training and Technique
 
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
Jan 2019

Workout 7 - SkiErg - Brace Yourself

WORKOUT 7: 
 
Rate Climb Warm Up (14 minutes)  
 
4 X 2 Minute Intervals with 1 Minute Rest in between
 
Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.
 
Interval 1: 1 Minute @ 30, 1 Minute @ 34
Interval 2: 1 Minute @ 34, 1 Minute @ 38
Interval 3: 1 Minute @ 38, 1 Minute @ 42
Interval 4: 1 Minute @ 42, 1 Minute @ 46
Interval 5: 1 Minute @ 46, 1 Minute @ 50
 
Work (15 minutes)  We find more and more power inside our movement at 3 different Stroke Rates.  The stronger we can brace through our middle, the more direct we can apply our power.
 
15 X 30 Second Intervals with 30 Seconds Rest in between
 
First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5)
Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5)
Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5) 
 
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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