Workout 47: We seek to find balance, only to discover it is actually something we must create. Through these four irregular segments, we note the challenge, set the strategy and let it run.
Pre Warm Up:
[Begins at 1:39]
Interview with Sofie Carlson - Novice Coxwain for St. Lawrence University
Row Easy and Listen!
Warm Up and Workout:
[Set Up Begins at 8:30]
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21
2 x 30 Seconds Hard @21 with 30 Seconds Rest
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30
5 x 30 Seconds Hard @30 with 30 Seconds Rest
Cool Down:
2 Minute Easy
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 46: Tons of options to keep things interesting. We find diversity in our movement patterns by pairing up complimentary exercises.
Warm Up:
[Begins at 4:45]
PART 1:
1 Minute Light SkiErg
Second Movement Option 1: Floor Touch
From a standing position, hinge at the hip, bend the knees and touch the floor below you with your fingertips, then stand up tall again and raise your hands over your head as high as you can reach
1 Minute Light SkiErg
Second Movement Option 2: Out to Plank
From standing position, hinge at the hip, bend the knees and plant your hands onto the floor below you. Step your feet back behind you until you reach a plank position. Walk your feet back up to your hands and return to your standing position. Reach your hands over your head.
1 Minute Light SkiErg
Second Movement Option 3: Burpee
From a standing position, hinge at the hip, bend the knees and plant your hands onto the floor. Step your feet back to plank and lower your body down to the floor until your knees, hips and chest rest on the floor. Peel yourself up off the ground and step your feet back up to your hands and return to your standing position. As you raise your hands over your head, jump and clap at the top.
PART 2:
1 Min Easy SkiErg
1 Min REST
2 Min Moderate SkiErg
2 Min REST
3 Min Hard SkiErg
Workout:
[Begins at 2:300]
5 Rounds of...
3 Minutes of Work
3 Minutes REST
Where your 3 Minutes of Work is a predetermined number of meters,
followed by as many repetitions of your Second Movement until you reach the end of the 3 Minutes
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 45: Seek full throttle with 100% commitment. Let the Pace Boat feature be your motivation to get after it with no reservations.
Warm Up:
5 Intervals of 1 Minute of Work with 1 Minute of Rest
*Increase intensity each interval
Workout:
4 Intervals of 1 Minute of Work with 1 Minute of Rest
*Increase intensity each interval
3 Intervals of 1 Minute of Work with 1 Minute of Rest
*Increase intensity each interval
2 Intervals of 1 Minute of Work with 1 Minute of Rest
*Increase intensity each interval
1 Intervals of 1 Minute of Work
*Full Send
Cool Down:
2 Minute Easy 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.
Hello Friends! What a ride! As we wrap up Season 2 of As The Flywheel Spins, I want to offer our gratitude for those who are joining us on this journey. Your feedback and encouragement are what keep our passion to deliver you a variety of new and interesting ways to use your Concept2 machines. Season 2 was our opportunity to expand our workouts beyond the RowErg to the SkiErg and the BikeErg, as well. It has been exciting to realize how much more there is to work with!
Here were some of our favorite workouts through the season:
- A Tale of the Charles - Rowing with Peter and Dick is an experience. They are masters of their machines. If anyone claims that rowing with the damper set to 1 is easy, this is the workout to convince you otherwise. Was it a challenge? Yes. Are you up for a challenge? I hope so!
- Super Powers Activate - This workout has you on the BikeErg for a solid hour. You will go from a steady effort to your superhero effort. It's a fun, constantly changing, ever distracting, long workout.
- Push the Pace - Pacing yourself on any of the Concept2 machines is difficult. Pacing yourself on SkiErg proves that point. To accomplish this workout successfully you must hold back, but just enough. You'll see.
These are just 3 of the 17 workouts of Season 2. There are so many more to check out if you haven't hit them all. Even if you have hit them all, you can always repeat and note your progress! Each time you complete one, you might learn something new about yourself or the machines. This is your journey and we hope that offering up these workouts make your journey a little more diverse and exciting!
Now, we are still getting used to this journey as well. Admittedly, Season 2 did not go quite as planned. The passionate hope was to deliver two workouts to you each week for the length of the season. We got 7 weeks in and we recognized that this was an unsustainable effort in time and energy to produce the same quality we had intended. So, we pulled production back to offering one workout each week from then on. That was hard, but it turned out to be a great decision on our side as it sets us up for a long road ahead.
So, what's ahead? Well, every year Concept2 holds our Holiday Challenge where we encourage you to accumulate as many meters as you possibly can between November 28 and December 24. Once you reach over 100k, we donate to one of five charities on your behalf. This is our 20th anniversary of the challenge. As the Flywheel Spins will produce a few LONG workouts through the weeks of the challenge to help you achieve your goal!
After that, we will look forward to Season 3 of As The Flywheel Spins starting up January 1, 2020. I can't think of a better way to ring in the New Year! We will deliver a workout a week and have some really fun things to highlight that we think you will love to hear about. Rumor has it that we will be stepping out of our small little recording studio here at Concept2 and putting some miles behind our meters. You'll have to stay tuned to find out!
Until then, have a great day and enjoy As the Flywheel Spins.
Workout 44: Be in charge of your Cruise Control and see what happens when you push into Over Drive.
Warm Up:
5 Rounds...
30 Seconds Easy
30 Seconds Powerful
Workout:
5 Rounds of 2 Minutes of Work
Each Work Segment
5 Strokes to Build
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 2 Minutes
5 Rounds of 3 Minutes of Work
Each Work Segment
5 Strokes to Build
5 Strokes at a Powerful Steady Cruise
A Set of Power Burst Strokes
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 3 Minutes
Cool Down:
Pick Drill Review
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 43: A precise sharpening of our tempo as we brave vanishing relief.
Warm Up into Workout:
Nine 3 Minute Intervals with Descending Rest Time
3 Min
4:00 REST
3 Min
3:30 REST
3 Min
3:00 REST
3 Min
2:30 REST
3 Min
2:00 REST
3 Min
1:30 REST
3 Min
1:00 REST
3 Min
0:30 REST
3 Min
Cool Down:
Complete on your own
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 42: Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate. Fun to see what we learn once we are through it.
Workout:
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
First Interval
3 Minutes Easy
4 Minutes Moderate
3 Minutes Hard
3 Minutes Rest
Second Interval
3 Minutes Moderate
4 Minutes Hard
3 Minutes Moderate
Cool Down:
Complete on your own
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 41: The SkiErg, stripped down to stroke rate. Find comfort with endurance while focusing on rhythm inside four, 5-minute pyramid intervals.
Warm Up + Workout:
1 Minute at each Stroke Rate
33-35-37-35-33
1 Minute Rest
1 Minute at each Stroke Rate
35-37-39-37-35
1 Minute Rest
1 Minute at each Stroke Rate
37-39-41-39-37
1 Minute Rest
1 Minute at each Stroke Rate
39-41-43-41-39
Cool Down:
Easy Ski with some Single and Double Poling
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 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.
