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The Concept2 Workout Podcast

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.
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13
Feb 2019

Workout 9.1 - RowErg - Front Half to the Back Half

WORKOUT 9.1: Practice your Stroke Sequencing with this Drill. 
 
(~15 Minutes) Call this a warm up or a mini workout or just some skill work.
 
We work the posture details of the front end, the back end, the front half and the back half of the rowing stroke.   
 
(Try combining this episode with Workout 9.2 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.
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5
Feb 2019

Workout 8 - RowErg - The Power Pyramid

WORKOUT 8: Rise to this challenge with short interval power and speed work.
 
Warm Up (12 Minutes) Test the Waters
 
4 X 2:30 Work Intervals with :30 Rest in between
 
Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26
Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28
Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30
Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32
 
Workout (28 Minutes) Power Pyramid
 
14 X 2:00 Work Intervals with no Rest in between
 
2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00
 
Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work.  At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval.  As the time of work decreases, we will work to increase the amount of power (in watts).
 
 
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.
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31
Jan 2019

BONUS RELEASE - Row Basics - 1

BONUS FOR BEGINNERS: First time on the Indoor Rower?  Let me introduce you!
 
This episode is intended for the beginner Rower.  While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement.
 
Will you learn the best way to set up the machine for yourself? Yes.
Will we review the 4 elements of the Rowing Stroke? Yes.
Will we practice how to get power out of your body to work the machine? Yes.
Will you actually get a workout?  Yes!
 
Want to watch, before your listen? Check out our website content on Training and Technique
 
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.
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30
Jan 2019

Workout 7 - SkiErg - Brace Yourself

WORKOUT 7: 
 
Rate Climb Warm Up (14 minutes)  
 
4 X 2 Minute Intervals with 1 Minute Rest in between
 
Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.
 
Interval 1: 1 Minute @ 30, 1 Minute @ 34
Interval 2: 1 Minute @ 34, 1 Minute @ 38
Interval 3: 1 Minute @ 38, 1 Minute @ 42
Interval 4: 1 Minute @ 42, 1 Minute @ 46
Interval 5: 1 Minute @ 46, 1 Minute @ 50
 
Work (15 minutes)  We find more and more power inside our movement at 3 different Stroke Rates.  The stronger we can brace through our middle, the more direct we can apply our power.
 
15 X 30 Second Intervals with 30 Seconds Rest in between
 
First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5)
Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5)
Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5) 
 
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.
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22
Jan 2019

Workout 6 - RowErg - The Damper Dance

WORKOUT 6: Come test each damper setting and find power outside your comfort zone.
 
Warm Up (10 minutes) - 10 Minute Steady State @24 Stroke Rate
 
Work (~25 minutes) - During this workout we will experience what each damper setting feels like.  We will hold our stroke rate steady, our power output steady and will see how changing the damper will effect the way we work the machine.  Changing the Damper, changes the environment you are working in.  You provide the resistance in that environment.  This is a great workout to figure out actually how you work with the flywheel.
 
First, 
10 X 1 Minute Intervals with 30 Seconds Rest in between
 
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: @10 / @8 / @6 / @4 / @2 / @1 / @3 /@5 / @7 / @9
 
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice
 
 
*Moderate Intensity for you may look very different than someone else's Moderate Intensity.  The way I would describe this is a 6 - 8 on a scale of 1 to 10 if you were to rate your perceived exertion.  Where there is room to push harder if I asked you to, and your effort is no walk in the park.  
 
 
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.
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16
Jan 2019

Workout 5 - RowErg - Long and Strong

WORKOUT 5: Let's put that machine to work! A FULL hour of work that is...
 
Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest
 
Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity and higher stroke rate.  We will find a full recovery before we attempt the next interval.
 
5 X 6 Minute Intervals with ~3 minutes of Rest in between
 
Each Interval looks like this:
 
3 Minutes at an Easy Intensity (Stroke Rate of 24)
2 Minutes at a Moderate Intensity (Stroke Rate of 26)
1 Minute of a Hard Intensity (Stroke Rate of 28)
 
Then, we rest.  We do this 5 times.
 
 
Need a set of eyes on your technique?  Have questions about your form?
Find a Certified Instructor in your area (US and Canada Only): Click Here
 
 
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.
 
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8
Jan 2019

Workout 4 - RowErg - Short and Spicy

WORKOUT 4: Short on time? You can still workout! Join us on the Concept2 Indoor Rower.
 
Warm Up (5 minutes) - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest
 
Work (~20 minutes) - This segment is a practice of control over your intensity.  Because it is a continuous effort for just about 8 minutes, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  After a 2 minute break, we do it again!
 
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 2:00 minutes Full Rest
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
 
There it is, short and sweet! 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).
 
 
DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.
 
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
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1
Jan 2019

Workout 3 - RowErg - Track Your Calories

WORKOUT 3: A packed full hour of work on the Concept2 Indoor Rower.
 
Warm Up ~ 7 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s. 
 
Work ~ 30 minutes - we have 3 sets of varying interval lengths.  We will take 2 - 4 minutes to recover in between each set.  We work to maintain a stroke rate of 24 for the entire workout.
 
Set 1: 12 Minutes - 6 Intervals of 1 Minute of Max Calories, with 1 Minute Rest to Recover
 
Set 2: 10 Minutes - 5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover
 
Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes
 
All Rest (between intervals or between sets) can be completely off the machine or just a light effort.
 
Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during.
 
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).
 
 
DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.
 
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
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25
Dec 2018

Workout 2 - RowErg - Power Play

WORKOUT 2: Power up with 3 powerful 7 minute intervals on the Concept2 Indoor Rower.
 
Warm Up ~ 5 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s. 
 
Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes.  We will take 1 minute to recover in between each interval.  The first set we maintain a 24 stroke rate, the second set we hold a 26, and the third set we go back to holding 24 strokes per minute.
 
Here is what each 7 minute set looks like:  
 
2:00 Easy Effort
0:30 Power Effort
1:00 Easy Effort
0:30 Power Effort
0:30 Easy Effort
0:30 Power Effort
1:00 Easy Effort
1:00 Power Effort
 
We follow this with a 1 minute Rest
 
Each "Easy" effort should feel like you can maintain a conversation as you work.  Try hard to keep your stroke rate steady even through this phase.
 
Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during.
 
We hope you 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).
 
 
DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.
 
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
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