The Concept2 Workout Podcast

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

8

Apr 2020

Workout 56 - BikeErg - Rising Tide

Workout 56: Threshold Training with six minute intervals. The fluctuations above and below our target help to establish our capacity and entices one to raise the bar.

Warm Up:

(programming begins at 4:00)

2 Minutes Easy

2 Minutes Moderate

2 Minutes Hard

Note: Your average watts from this effort is your initial reference point used in Workout

Workout:

6 Minute Over/Under Drill* using Reference Watts

3 Minute Recovery

6 Minute Over/Under Drill* using higher Reference Watts

3 Minute Recovery

6 Minute Over/Under Drill* using even higher Reference Watts

*Each minute swap between 10% under your reference wattage and 5% over your reference wattage

Cool Down:

3 Minutes

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

1

Apr 2020

Workout 55 - RowErg - Pendulum Conundrum

Workout 55: We find our balance for but a brief moment. Then, our environment changes and we are met with new challenges. Uncomfortable, yes; this is where we grow.

Warm Up:

(programming begins at 5:00)

1:40 Damper 5 @22

:20 Rest

1:40 Damper 6 @24

:20 Rest

1:40 Damper 4 @24

:20 Rest

1:40 Damper 7 @26

:20 Rest

1:40 Damper 3 @26

2:00 Rest

1:40 Damper 8 @28

:20 Rest

1:40 Damper 2 @28

:20 Rest

1:40 Damper 9 @30

:20 Rest

1:40 Damper 1 @30

:20 Rest

Workout:

Tabata

Damper set to your choice

8 Rounds

:20 HARD effort

:10 Rest

Cool Down:

DIY Easy Run or Row

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

25

Mar 2020

Workout 54 - AnyErg - Ergon ONE

Workout 54: Everyone loves a good test. This 40 minute session will deliver a great workout and some benchmark numbers that will help guide your future workouts. This is a test, it is only a test.

Warm Up/Workout:

(programming begins at 5:00)

3 Rounds of a 10 Minute effort using one, two or three Ergs

10 Minute Effort is...

4 Minutes at Endurance Pace (5 on RPE Scale)

3 Minutes at Tempo Pace (7 on RPE Scale)

2 Minutes of Recovery Movement (REST)

1 Minute of Hard Effort (9 on RPE Scale)

5 Minutes of Rest between

Cool Down:

6 Minutes Easy on one Erg

or

2 Minutes Easy on each Erg

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