Workout 40: So many Short Rest Intervals, at high stroke rates and low damper settings aid our quest to find the "Magic Catch". Can we make the point at which the Recovery and the Drive meet, disappear?
Warm Up:
5 Minutes Steady State
followed by
5 Rounds of...
:30 Building Intensity
:30 Recover
Workout:
18 Rounds of...
1:40 @28 Stroke Rate at Race Pace with 20 Seconds Easy Rowing
(suggested target = 10 Seconds above average 2k split)
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.
Workout 39: Discover your Power, Your Super Power that is! Don your Super Hero capes and join us for this epic journey. The fun is learning whats up ahead and around the corner.
Your Work:
7 Rounds of...
6 Minutes of Work with 2 Minutes Easy (or Full Rest)
Work will consist of...
Steady Effort
Building Effort
Super Hero Effort
Cool Down:
2 Minutes Easy Ride plus 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.
Workout 38: Give this one your 100%. The segments grow longer to the peak of this pyramid. However, they grow harder as we work down the other side.
Warm Up:
~8 Minutes Pause Drills with Loose Foot Straps
Workout:
Time Pyramid @27 Stroke Rate with 1 Minute Rest between Work Efforts
Moderate Intensity on the way up, Challenging Intensity on the way down
30 Seconds
1 Minute
2 Minute
4 Minute
8 Minute
4 Minute
2 Minute
1 Minute
30 Seconds
Cool Down:
1 Minute Easy
Seated Stretches on the 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 37: A strategist's dream workout. Can you begin at a place where every round you can ski just a little farther? These 8 intervals have us literally racing against the pace we previously set for ourselves.
This is a great workout to kick off your SkiErg Sprint Training! The Sprints are coming up fast - Here's a link to the
Concept2 SkiErg Training Program should you want to join the fun!
Warm Up:
4 Minute Steady Ski @39
Workout:
8 Two Minute Intervals with ~1 Minute Rest in between
**CHALLENGE** Ski farther each interval than the previous
2 Rounds @39
2 Rounds @41
2 Rounds @43
2 Rounds @45
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.
Workout 36: This is the Calm and the Storm is coming. These 4 intervals will get you primed and ready to take on the work that lies ahead.
"Workout"
3 Minute Interval
Steady @24 Easy
1 Minute Rest
3 Minute Interval
Steady @26 Moderate
1 Minute Rest
3 Minute Interval
3 Rounds 45 Seconds @24 then 15 Seconds @26
1 Minute Rest
3 Minute Interval
Steady @26 Moderate
You are now ready for The Storm...
Set up a 1000m, 2000m, 5000m or 10,000m Time Trial on your Monitor and GO!
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 35: Let's take our speed Up, then Up, and Up! Through these 6 intervals, our intensity grows as we push the revolutions to places of slight discomfort.
Warm Up:
1 Minute @70
1 Minute @80
30 Seconds ALL OUT
2 Minute Rest - Readjust Damper
1 Minute @75
1 Minute @85
30 Seconds ALL OUT
Workout:
6 Rounds...
30 Seconds @60
30 Seconds @65
30 Seconds @70
30 Seconds @75
30 Seconds @80
30 Seconds @85
30 Seconds @90
30 Seconds @95
2 Minute Rest between Rounds
Cool Down:
2 Minute Easy Riding
Fall Team Challenge September 15 - October 15 Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the
Concept2 logbook for a chance to win!
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 34: Just like putting in a hard day of work, these two 12-minute intervals take us 'round the clock. We ease in at the beginning, are uncertain we will make it through the middle and roll on out feeling like we can accomplish anything!
Warm Up:
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
Workout:
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes
Every Minute thereafter, add 2 additional Power Strokes
2 Minute REST
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes
Cool Down: Strapless Rowing Drill
Get In On The Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the
Concept2 logbook for a chance to win!
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 33: Strength Training on the SkiErg. We seek to find our one minute max and test our ability to sustain work based off of that effort.
Workout:
5 Minute Warm Up Intensity @41 SPM
2 Minute Rest
3 Minute Moderate Intensity @41
2 Minute Rest
1 Minute Hard Intensity @41
2 Minute Rest
1 Minute Max Wattage Attempt @41
2 Minute Rest (Note Max Average Watts)
1 Minute Max Wattage Attempt @41
2 Minute Rest (Note Max Average Watts and calculate 10%)
3 Minute 90% of Max Average Watts @41
2 Minute Rest
5 Minute 80% of Max Average Watts @41
Cool Down: DIY!
Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the
Concept2 logbook for a chance to win!
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 32: From a steady and stable baseline, these medium-length intervals teach us to hone our strength. Then, the progressive addition of speed helps us apply our strength quicker.
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30
Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32
Cool Down: Easy 2 Minute Recovery
Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!
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 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level.
Warm Up:
Two 4 Minute Intervals with 2 Minutes Recovery in between
4 Minute format:
30 Seconds @70 RPM (chance to increase)
30 Seconds @70 RPM (chance to increase)
1 Minute @70 RPM
1 Minute @80 RPM
1 Minute @70 RPM
Workout:
Three 7:30 Minute Intervals with 2 Minutes Recovery in between
First Interval format: 3 Rounds of 2 Minutes @70 RPM, 30 Seconds @90 RPM
Second Interval format: 3 Rounds of 1:45 @70 RPM, 45 Seconds @90 RPM
Third Interval format: 3 Rounds of 1:30 @70 RPM, 1 Minute @90 RPM
Cool Down: Easy 2 Minute Recovery
SIGN UP NOW!
Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!
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.
