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The Concept2 Workout Podcast

16
Apr 2019

Workout 18 - RowErg - To The Nines

WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.
 
Warm Up: (9 Minutes)
 
1 Min @16 Easy
1 Min @18 Easy
1 Min @20 Easy
1 Min @22 Easy
1 Min @24 Easy
1 Min @26 Easy
1 Min @26 Moderate
1 Min @26 Hard
 
Workout: (27 Minutes) 
 
These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).
 
1 Min Hard
2 Min Easy
3 Min Moderate
2 Min Easy
1 Min Hard
 
2 Min REST
 
1 Min Moderate
2 Min Hard
3 Min Easy
2 Min Hard
1 Min Moderate
 
2 Min REST
 
1 Min Easy
2 Min Moderate
3 Min Hard
2 Min Moderate
1 Min Easy
 
 
5 Minute Cool Down on your own
 
Enjoy your work!
 
 
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
Apr 2019

Workout 17 - RowErg - Classic Crew

WORKOUT 17: Come with us on a tour of the Crew Classic.  Be one of the athletes to take on the race course here in sunny San Diego.  
 
Ever wonder what it takes for a crew to get set up and ready for their sprint race?  Join Cady and Peter as they take you stroke by stroke up to the starting line to kick off the Spring Regatta season at the San Diego Crew Classic.  
 
The tour begins with some warm up, 3 minute intervals (4 to be exact)  We will work on setting a good pace and dialing in your powerful sets of strokes.  Next we review the sprint start. This is the exciting way a spring race begins!  With all this practice, we get nice and warm...we might as well do a little racing while we are at it too!
 
Hope you can feel the sunshine on your 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.
2
Apr 2019

Workout 16 - MultiErg - Wind Tunnel

WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines.  The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel!
 
Warm Up (20 Minutes):
 
3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity
 
If you have access to all three machines, start on the RowErg for the first 6 minutes. Rotate over to the BikeErg for the second and the SkiErg for the last.  If you have just one or two machines, don't worry, there is enough variety within the three segments to keep your attention.  Practice holding a stroke rate of 24 on the RowErg, a stroke rate of 40 on the SkiErg and a cadence between 80-90 on the BikeErg.  You'll need this for the workout.
 
Workout (20 Minutes):
 
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the RowErg @24
 
1 Minute REST
 
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the BikeErg @80-90
 
1 Minute REST
 
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the SkiErg @40
 
 
Again, rotate from one machine to the next for each round.  Stay on one machine for all six of the 30 second efforts.  The goal here is to find a high intensity in watts to achieve for all 6 intervals.  This watt goal will most likely be different on each machine.
 
 Have fun in the Wind Tunnel!
 
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.
26
Mar 2019

Workout 15 - RowErg - Master of Control

WORKOUT 15: Increasing speed and intensity is the easy part.  Where the challenge lies is in dialing back but not dropping off.
 
Warm Up plus Workout (30 Minutes):
 
5 Rounds of 5 Minute Intervals with 1 Minute Rest in between
 
Each 5 Minute interval is split up into 5, 1 Minute segments.  Each segment has a defined Stroke Rate goal.  The intensity in the first interval is light.  Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale
 
 
Interval 1: 20 - 22 - 24 - 22 - 20 
Interval 2: 22 - 24 - 26 - 24 - 22
Interval 3: 24 - 26 - 24 - 26 - 24
Interval 4: 24 - 26 - 28 - 26 - 24
Interval 5: 22 - 26 - 30 - 26 - 22
 
The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids.  Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.
 
Enjoy!!
 
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.
19
Mar 2019

Workout 14 - RowErg - Raise You 20

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.
 
Warm Up (11 Minutes)
 
3:00 WORK @24 
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
 
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard
 
 
 
Workout (~15 Minutes) 
 
Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
 
~2 Minute BREAK
 
Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
 

~2 Minute BREAK
 
Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
 
 
We aim to hold a 28 stroke rate for all of our sprints today.  Slightly higher than usual.  We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale.
 
Most of all, have fun. Smile and enjoy your workout!
 
 
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.
12
Mar 2019

Workout 13 - RowErg - Be the Rabbit

WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time.
 
Warm Up (12 Minutes)
 
1:00 Set Up
3:00 Easy (4-5 on RPE Scale)
2:00 Moderate (5-7 on RPE Scale)
1:00 Hard (7-9 on RPE Scale)
2:00 Moderate
3:00 Easy
 
Workout (~24 Minutes) 
 
Segment 1:  6 Rounds of 45 Second Sprints with 1:15 Rest in between
 
BREAK
 
Segment 2:  6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between
 
 
These 45 second intervals should be executed at a high intensity where rest and recovery are needed between each one.  Consider workout at somewhere between 7-9 on the rate of perceived exertion (RPE) Scale.
 
The focus of this workout is to challenge our ability to match or beat our previous effort.  The performance monitor can save our average effort in the memory of the workout that we have completed. If we choose to ReRow it, we can race our own paceboat.
 
 
 
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.
5
Mar 2019

Workout 12 - RowErg - Can You Hang?

WORKOUT 12: Set a solid baseline pace, and the challenge begins from there. 
 
The Challenge
 
5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split.
 
For example: 
 
5 Min Interval where your average pace is 2:30 min/500m, this will be X
 
 
Your Goals for the remainder of the intervals will be as follows:
 
4 Min Interval will then be X-5 or 2:25 min/500m
 
3 Min Interval will then be X-10 or 2:20 min/500m
 
2 Min Interval will then be X-15 or 2:15 min/500m
 
1 Min Interval will then be X-20 or 2:10 min/500m
 
 
 
 
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.
27
Feb 2019

Workout 11 - RowErg - The Rhythm Within

WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates.
 
Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity.  
 
5 Rounds of 3 Minute Intervals with 20 Second Rest 
 
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1 Minute light, 1 Minute moderate, 1 Minute high intensity)
 
Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady.
 
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
 
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28
 
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.
20
Feb 2019

Workout 10 - RowErg - In it for 40 Minutes

WORKOUT 10: Endurance Rowing sprinkled with some Threshold Training
 
(40 Minutes) A rate climb warm up brings us into this workout.  We build in rate and power to find the pace we call our "Comfort Zone" which we row at a stroke rate of 24.  We do spend the majority of our work in this zone.
 
**Comfort Zone would be a 6 on our Rate of Perceived Exertion (RPE) Scale**
 
We will complete twelve 30 second intervals throughout this workout.  These intervals will be rowed with a higher intensity and a slightly faster stroke rate of 28. 
 
**Threshold Zone would be a 8.5 on our Rate of Perceived Exertion (RPE) Scale**
 
40 Minutes of continuous rowing is a challenging length of time, especially with intervals added.  Success is attained when you keep your Comfort Zone not too low and your Threshold Zone not too high.
 
Enjoy your workout! 
 
~Cady
 
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
Feb 2019

Workout 9.2 - RowErg - Attached while Strapless

WORKOUT 9.2: Practice your connection to the machine with this Drill. 
 
(~12 Minutes) Call this a warm up or a mini workout or just some skill work.
 
Without relying on the foot straps, we tap into a better engagement through our core and use that to keep the feet locked into the foot stretchers throughout the entire stroke.  
 
(Try combining this episode with Workout 9.1 for a full workout)
 
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.