The Concept2 Workout Podcast

Workout 71 - RowErg - Re-Set, Re-Start, Be Smart

Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress.

 

Warm Up (~10 Minutes)

(Programming begins at 3:45)

Arms Only Rowing

Arms and Body Rowing

Arms, Body, Unlock Legs Rowing

Arms, Body, Unlock and Compress Legs

Bring Up Stroke Rate

Bring Up Power

 

Workout (~20 Minutes)

(Programming Begins 21:00)

3 Intervals of 6 Minutes with 3 Minutes of Rest

 

The 6 Minutes are broken down into:

2 Minutes @22 with a Light Intensity (light/HR Zone 2/RPE 4/2k+)

into

3 Minutes @24 with a Moderate Intensity (medium/HR Zone 3/RPE 6/2k)

into

1 Minute @28 with a Hard Intensity (high/HR Zone 4/RPE 8/2k-)

 

Interval 1 is a test Row where we set ourselves a base. We use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3

 

Cool Down:

Take things easy for the last few minutes on or off of your machine

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 70 - RowErg - High Five, Low Five

Workout 70: (Short Interval Long Workout) How many intervals can you pack into a five minute segment? Well, we found 5 different ways to break it down. This workout helps develop a steady and consistent base effort with purposeful power pieces sprinkled in.

 

Warm Up/Workout (50 Minutes)

(Programming begins at 2:30)

Five 5 Minute intervals with 5 Minutes of rest in between

 

Interval 1: 3 Minutes @24 SPM 

Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between

 

5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing

 

Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM

with 40 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing

 

Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing

 

Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing

 

Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM - @28 SPM

 

Cool Down:

Take things easy for the last 5 minutes on or off of your machine

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

As The Flywheel Spins - Your Top 10 Workouts

Hello! Thanks for joining me on this latest journey. I loved introducing you to some of my friends outside of C2! This past season has brought some new life to our workouts for sure. We possibly piqued your interest to branch out and tap into some new workout avenues hopefully too!!

I thought it would be fun to list out the top 10 most downloaded workouts in the history of our workouts. If you need some suggestions for which one to hit next, start here!  

(Listed 10 down to number 1)

Number 10: Workout 55 - RowErg - Pendulum Conundrum 

    Changing the Damper

Number 9: Workout 53 - RowErg - Ups and Downs 

    30 Minutes Start to Finish

Number 8: Workout 59 - RowErg - Right Here Waiting for You

    Longest workout of them all!

Number 7: Workout 57 - RowErg - Start Fast, Finish Strong

    Fast Stroke Rates then building power

*Cady Favorite Workout 15 - RowErg - Master of Control

    Same Format at Workout 57, but entirely different

Number 6: Workout 2 - RowErg - Power Play

    Three 7 Minute intervals in typical fashion

Number 5: Workout 4 - RowErg - Short and Spicy

    Workout found in the monitor's Custom Workouts

*Cady Favorite Workout 12 - RowErg - Can You Hang?

    Give yourself a split goal based on your own effort

Number 4: Workout 61 - RowErg - Tril*Erg*y

    48 minutes of solid work start to finish

Number 3: Workout 62 - SkiErg - Tril*Erg*y

    Same workout at Workout 61, just on the SkiErg

Number 2: Workout 1 - RowErg - Pilot

    First Workout Released on As The Flywheel Spins!

Number 1: Bonus Release - ROW BASICS

    Technique and Points of Performance

 

Enjoy your next workout!!

 

~Cady

Workout 69 - RowErg - Your 24

Workout 69: (Variable Interval Workout) Straight from the pages of a book crammed with so many rowing workouts, we tackle 'Twenty-four on the Floor', a workout that lets you vary your intensity even when you row at the same stroke rate. It's all about pushing hard with your legs in the drive and controlling your speed through the recovery.

 

Post-Workout Interview: Sarah Fuhrmann, of UCanRow2 (@ucanrow2), tells us about her new book 101 Best Rowing Workouts and how to further get involved in the indoor rowing community by becoming an instructor.

 

Check it out:

Website: www.UCANROW2.com

Book: 101 Best Rowing Workouts

Beginner Program: RowReady

Instructor Training: Concept2 Certification

 

Warm Up:

(Length ~15 Minutes programming begins at 7:30)

 

2 Minutes Easy @22 then,

10 Minutes Easy @24

At the top of each Minute, Row 10 Hard Strokes @24

 

Workout:

(Length 20 Minutes programming begins at 27:00)

Five 4 Minute Intervals

 

Row 350m @24 Hard

Recovery Row @24 to finish the interval

 

No Rest between Intervals 

 

Cool Down:

Relax and row easy as you listen to our interview

 

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 68 - RowErg - Ready to Rip

Workout 68: (Short 4 Minute Time Trial) We take 30 minutes to warm up and prepare for a 4 Minute Max Effort. A Concept2 Custom Workout provides a perfect way to ease into setting yourself up for a successful short duration test.

 

Post-Workout Interview: Eric Murray (@kiwipair_eric), of Asensei (@asensei_rowing), shares so much about his rowing experience not only after the workout but provides some awesome coaching inside the whole workout too!   

 

Check it out:

Website: www.asensei.com

Instagram: @asensei_rowing

YouTube: Asensei YouTube Channel

 

Warm Up:

(Length 30 Minutes programming begins at 10:00)

 

1:00 @20 Easy

1:00 Rest

2:00 @22 Moderate

2:00 Rest

3:00 @24 Moderate-Hard

3:00 Rest

4:00 @26 Hard

4:00 Rest

3:00 @26 Hard

3:00 Rest

2:00 @26 Hard

2:00 Rest

1:00 @26 Easy

1:00 Rest

 

Workout:

4:00 Test - Time Trial - Hard Effort

 

Cool Down:

Relax and row easy as you listen to our interview

 

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK