The Concept2 Workout Podcast

24

Sep 2020

Workout 65 - RowErg - Ride the Wave

Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates. Our focus is off of maximum power, but finding a different way to build up our stroke count. Add your own music today or listen to the sweet sounds of the flywheel.

Post-Workout Interview: Shane Farmer of Dark Horse Rowing shares what he and his coaches at Dark Horse Rowing offer the Indoor Rowing community - from individualized coaching to fostering a supportive environment for new rowers to achieve their goals.

Check it out:

The Crew: https://darkhorseacademy.teachable.com/p/the-crew

Website: www.darkhorserowing.com

YouTube: https://www.youtube.com/darkhorserowing

Twitter: https://twitter.com/shanefarmer

Warm Up:

(Length 5 Minutes begins at 9:30)

Easy Rowing without Straps @ 20 Strokes per Minute

Workout:

(Length ~25 Minutes begins at 21:00)

100 Strokes* @20

100 Strokes* @24

100 Strokes* @28

100 Strokes* @24/@28/@32

*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

17

Sep 2020

Workout 64 - BikeErg -Step to the Red Line

Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity. We may step to the red line, but today is just a brief encounter.

Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor.

Warm Up:

(Length ~17 Minutes begins at 7:00)

17 Minute Rolling Hills changing intensity each minute

Workout:

(Length ~20 Minutes begins at 28:00)

4:30 Interval with Incremental Intensity

Step 1 - 60 Seconds

Step 2 - 60 Seconds

Step 3 - 60 Seconds

Step 4 - 30 Seconds

Step 5 - 30 Seconds

Step 6 - 30 Seconds

2 Minutes Rest

5:30 Interval with Incremental Intensity

Same first 6 Steps and then add

Step 7 - 20 Seconds

Step 8 - 20 Seconds

Step 9 - 20 Seconds

2 Minute Rest

6:00 Interval with Incremental Intensity

Same first 9 Steps and then add

Step 10 - 10 Seconds

Step 11 - 10 Seconds

Step 12 - 10 Seconds

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

10

Sep 2020

Workout 63 -RowErg - Catch and Release

Workout 63: (Short Rest Intervals) Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers.

Post-Workout Interview: Meredith of Concept2, Inc. discusses what Concept2 offers users to keep you engaged!

Warm Up:

(Length ~6 Minutes begins at 3:00)

1 Minute at 24 SPM

On Stroke / Off Stroke Ladder (1 through 10)

Workout:

(Length ~40 Minutes begins at 16:00)

13 Intervals

2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)

Damper Settings through the Intervals are as follows:

5 - 7 - 9 All @24 SPM

10 - 8 - 6 - 4 - 2 All @24 SPM

1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28

Cool Down:

Relax and row easy as you listen to our interview

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

27

May 2020

As The Flywheel Spins - Spring Break Take 2

Hello!

Thank you for tuning in to As The Flywheel Spins. Now more than ever, I am thankful that we had this resource in place. After working for over a year and a half, we had reached 52 episodes. One workout per week for an entire year, designed specifically for anyone to use as their workout for the day should they need a suggestion. The workouts do not follow a training plan nor is it a progressive program. They are merely workouts. An hour of your day to dedicate to your movement on the Concept2 machine.

Just over 2 and a half months ago we were about to take a well deserved, long pause for the season. After a one week break, we were impacted by the pandemic and forced to separate - from everything and everyone. I immediately went back to producing episodes because it felt right. I wanted people to know that even though things were likely changing around them, they could still dedicate that time for themselves and that didn't have to change.

For me, the workouts are helpful. They keep me connected in so many ways. We've added 10 more episodes since then and it's time to actually take a break. I truly thank you for tuning in and hope that you have enjoyed your time on the machine with me. It makes me smile to think we are in this together, just separate.

Take care and be well,

Cady and the Concept2 Team

20

May 2020

Workout 62 - SkiErg - tril·erg·y: Ski

Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

Warm Up:

(programming begins at 1:30)

4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM

Then, 4 Rounds of...

45 Seconds of RPE 4 at 37 SPM

15 Seconds of Max Power at Max SPM

Immediately into...

Workout:

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM

Cool Down:

4 Minutes Ease Off Intensity

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

13

May 2020

Workout 61 - RowErg - tril·erg·y: Row

Workout 61: We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

Warm Up:

(programming begins at 3:00)

4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM

Then, 4 Rounds of...

45 Seconds of RPE 4

15 Seconds of Max Power at 24 SPM

Immediately into...

Workout:

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM

Cool Down:

4 Minutes Ease Off Intensity

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

6

May 2020

Workout 60 - BikeErg - tril·erg·y: Bike

Workout 60: We ride through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

Warm Up:

(programming begins at 3:00)

4 Minutes Increasing Intensity from RPE 2 to RPE 4 with Damper at 1

Then, 4 Rounds of...

45 Seconds of RPE 4

15 Seconds of Max Speed with Damper at 1

Immediately into...

Workout:

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM

Cool Down:

4 Minutes Ease Off Intensity

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

29

Apr 2020

Workout 59 - RowErg - Right Here Waiting For You

Workout 59: For maximum time on the machine, an extra-long adventure awaits! Feel free to join in for one, two or all six of these 12 minute long intervals.

Warm Up:

(programming begins at 6:00)

3 Minutes @22 Easy

1 Minute @22/24 Hard

3 Minutes @24 Easy

1 Minute @24/26 Hard

3 Minutes @26 Easy

1 Minute @26/28

3 Minutes Rest

3 Minutes Easy

2 Minutes Moderate

1 Minute Hard

1 Minute Easy

2 Minutes Moderate

3 Minutes Hard

3 Minutes Rest

4 Minutes @22 Increasing Intensity

4 Minutes @24 Increasing Intensity

4 Minutes @26 Increasing Intensity

3 Minutes Rest

Every Minute Change Stroke Rate

@22-24-22-24-26-24-26-28-26-28-30-28

3 Minutes Rest

Every Minute

First 40 Seconds Easy

Last 20 Seconds Hard

3 Minutes Rest

1 Minute @28/26 Hard

3 Minutes @26 Easy

1 Minute @26/24 Hard

3 Minutes @24 Easy

1 Minute @24/22 Hard

3 Minutes @22 Easy (Cool Down)

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

22

Apr 2020

Workout 58 - SkiErg - Up to Speed

Workout 58: An incremental speed check. Use this drill to get cozy with the idea of moving a little faster. Keep the flywheel light but make sure not to sacrifice the full length of your stroke - oh yeah, and feel free to bring on the power too!

4 Minute Segment Format

60 Seconds WORK

60 Seconds rest

40 Seconds WORK

20 Seconds rest

20 Seconds WORK

40 Seconds rest

Warm Up:

(programming begins at 4:30)

4 Minute Segment (see above)

Complete at 35 Strokes per Minute (SkiErg)

Complete at 18 Strokes per Minute (RowErg)

Directly into Workout:

5 x 4 Minute Segments

Segment 1

35 - 37 - 39 Strokes per Minute (SkiErg)

18 - 20 - 22 Strokes per Minute (RowErg)

Segment 2

37 - 39 - 41 Strokes per Minute (SkiErg)

20 - 22 - 24 Strokes per Minute (RowErg)

Segment 3

39 - 41 - 43 Strokes per Minute (SkiErg)

22 - 24 - 26 Strokes per Minute (RowErg)

Segment 4

41 - 43 - 45 Strokes per Minute (SkiErg)

24 - 26 - 28 Strokes per Minute (RowErg)

Segment 5

43 - 45 - 47 Strokes per Minute (SkiErg)

26 - 28 - 30 Strokes per Minute (RowErg)

Done!

Now, go do a Time Trial!

Or

Cool Down:

DIY

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

15

Apr 2020

Workout 57 - RowErg - Start Fast, Finish Strong

Workout 57: Make friends with resistance. Let it grow your strength, build your capacity, and expose opportunities to go beyond what you know. The resistance will come several times over in this workout and you will be prepared to meet it.

Warm Up:

(programming begins at 5:00)

Gradually building in speed and intensity

1 Minute @20

1 Minute @22

1 Minute @24

1 Minute @26

1 Minute @28

1 Minute Rest before Workout

Workout:

3 Rounds of Max Calories

1 Minute @28

1 Minute @26

1 Minute @24

1 Minute @22

1 Minute @20

1 Minute Rest between rounds

Stroke Rate begins high and descends, but work to keep your power output up

Cool Down:

5 Minute @20

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK