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Join Coach Cady for a workout on your Concept2 equipment! We’ve got over 100 unique workouts for you to try out. This podcast is produced by Leah Kelleher. Episodes are titled by NAME - DURATION, MACHINE - CATEGORY.
Episodes
Wednesday Apr 22, 2020
Wednesday Apr 22, 2020
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
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Comments (1)
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Excellent session . Pushed me to my limits!!
Wednesday Oct 26, 2022
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