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The Concept2 Workout Podcast

20
Sep 2019

Workout 33 - SkiErg - Staggering Results

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.
18
Sep 2019

Workout 32 - RowErg - In Sync

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.
 
 
Learn more about the Concept2 ErgData App and Register in the Concept2 Logbook
 
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.
13
Sep 2019

Workout 31 - BikeErg - High Class

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.
 
 
Click here to see the Concept2 BikeErg Set Up
 
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.
11
Sep 2019

Workout 30 - RowErg - Catch Drive Finish Recover

Workout 30: Take a deep dive into the details of the full rowing stroke. A couple of avid C2 Rowers (one being our resident Olympian) join Cady and share their passion on the path to perfecting every push through the water.
 
Check out The 2019 World Rowing Masters Regatta - Rowers Ages 27+ take to the water with power, speed, and grace.  I hope you find it as inspiring as we do!
 
Your Workout:
 
Catch
3  Rounds of 2 Minute Work with no Rest
 
Work = [:30 Legs Only, :30 Legs/Body, 1:00 Legs/Body/Arm]

Drive

5 Rounds of 90 Seconds Work with 30 Seconds Rest
 
Work = [:90 Steady State @24]
 
Finish
1 Round of 6 Minutes of Work
 
Work = [3 Min @24, 2 Min @26, 1 Min @28]

Recover
3 Rounds of Work with no Rest
 
Work = [1 Minute @24 Decreasing Intensity]
 
 
 
 
 
You up for a challenge? 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.
9
Sep 2019

As The Flywheel Spins: An Interview with host Cady

Join Concept2 Customer Support team member Jennifer as she talks with your Concept2 Podcast Host Cady to talk about the goals of the podcast, the best (and hardest parts), and to learn more about what to expect in this new season of the Podcast.

 

6
Sep 2019

Workout 29 - SkiErg - Swift Buzz

Workout 29: So fast you won't even know what happened... It's shocking how a few mini bursts of effort will leave you energized, revived and satisfied.
 
Warm Up: 
 
6 Rounds of Damper Lift
 
45 Seconds Ski @39 SPM 
15 Seconds Rest
 
Set Damper to 1 at the start. During each rest period, increase the damper setting by no more than 1 number.
 
Workout:
 
6 Rounds of Consistent Effort 
 
90 Seconds Ski @39 SPM
30 Seconds Rest
 
Work at the Damper setting that felt most comfortable.
 
Cool Down:
 
1 Minute Single Pole (moving 1 handle at a time)
1 Minute Double Pole (moving both handles at the same time)
1 Minute Single Pole
1 Minute Double Pole
 
 
You up for a challenge? 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.
4
Sep 2019

Workout 28 - RowErg - The Escalator

WORKOUT 28: Step onto this descending ladder of ascending challenge. Call it a motor-driven chain of individually linked steps on a track, where you just happen to be the motor.
 
 
Warm Up:

11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes) 

1 Minute Rest

 

Workout:

9 Minute Interval (9 x 50 sec Easy, 10 sec Power)

1 Minute Rest

7 Min Interval (7 x 40 sec Easy, 20 sec Power)

1 Minute Rest

5 Minute Interval (5 x 30 sec Easy, 30 sec Power)

1 Minute Rest

3 Minute Interval (3 x 20 sec Easy, 40 sec Power)

1 Minute Rest

1 Minute Interval (1 x 10 sec Easy, 50 sec Power)

1 Minute Rest

 

Cool Down:

2 Min 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.
25
Jun 2019

As The Flywheel Spins - Season Review

Hi Friends! Thanks for tuning in to As The Flywheel Spins. It’s been a fantastic learning experience over the last 6 months. Each episode takes many hours and much energy, both physical and mental. We have worked really hard to stay focused on the requirements for consistently delivering a workout that will challenge you week after week. To date, there are 26 solid workouts available, two rowing technique drills, and one instructional row on the very basics of the rowing stroke.

So, good news and great news.

The good news is, your workout today is possibly one that you have done already! OR it is one that was posted weeks ago that you just haven’t found the time to attack. Today is your day!

If you have been a diehard up to this point and you’ve completed every episode already, this is a great time to hit replay on those workouts that you’ve been anxious to tackle again.

Here are links to a few of my favorites:

Episode 12 - Can you Hang? 

Episode 18 - To the Nines 

Episode 24 - Warm Up? Workout? Your Call.

If you are looking for something specific for your training today, maybe one of the following sparks your interest:

Episode 3 - Track your Calories

Episode 6 - The Damper Dance

Episode 15 - Master of Control

Okay, so that covers the good news. The great news is…

A team of coworkers and I will be working on some brand new content. We’d like to make some improvements to the product we are delivering and the process to deliver it. We look forward to bringing you more rowing workouts but have heard from so many of you that your SkiErg and BikeErg are getting jealous of all the fun your RowErg is having.

Our next season of episodes will start up again on September 4. Be sure to stay in touch with suggestions, feedback and crazy ideas because I love them all! We want to help you stay connected to your machines. The community that is building here has been awesome.

Until then, have a great day and enjoy as the flywheel spins.

18
Jun 2019

Workout 27 - RowErg - Dingo Power

WORKOUT 27: The dog must have some energy! This workout's namesake Pepper is going to be honored when you accomplish these three components of power production.  
 
 
Warm Up:
 
8 Continuous Minutes of Rowing
 
4 Rounds of increasing power...
 
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30
 
No Rest
 
 
Power Play:
 
Holding a 24 Stroke Rate
6 Rounds  of 
20 Seconds of Work
20 Seconds of Rest
 
Holding a 26 Stroke Rate
6 Rounds of 
20 Seconds of Work
30 Seconds of Rest
 
Holding a 28 Stroke Rate
6 Rounds of 
20 Seconds of Work
40 Seconds of Rest
 
 
Five Minutes of Fun:
 
For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...
 
50 Seconds of Moderate Intensity 
10 Seconds of Maximum Power 
 
Cool Down:
 
Self-driven for as long as you need.
 
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.
11
Jun 2019

Workout 26 - RowErg - Row 500

WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper of 4*)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
 
Segment 2: (100 Strokes @26 Damper of 5*)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper of 6*)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off
4 On / 4 Off
5 On / 5 Off
6 On / 6 Off
7 On / 7 Off
8 On / 8 Off
9 On / 9 Off
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off
6 On / 6 Off
5 On / 5 Off
4 On / 4 Off
3 On / 3 Off
2 On / 2 Off
1 On / 1 Off
 
Cool Down (1 Minute)
 
Easy Rowing (do as much as you'd like)
 
 
*Suggested Damper Settings
 
 
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.