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Episodes
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
Thursday Oct 08, 2020
Thursday Oct 08, 2020
Workout 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.
Post-Workout Interview: Katie Wason (@fitness_with_kt), of Regatta Fitness, shares the details about this cool app, their free 2-week trial, and their excitement around being able to support you in the 2020 Virtual Head of the Charles races.
Check it out:
Website: www.teamregatta.com
Instagram: @regatta_fitnessWarm Up/Workout:
(Length 30 Minutes programming begins at 7:00)
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power
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.
Thursday Oct 01, 2020
Thursday Oct 01, 2020
Workout 66: (Variable Interval Workout) This workout is a win-win when we look at making time for and accomplishing such a tremendous effort. Enjoy this formatted version of a workout titled "Pride" which celebrates the small achievements made when we show up for ourselves. Enjoy, as we progress through the variety of interval lengths and find comfort with changing stroke rates too!
Post-Workout Interview: Jane Erbacher, of Erg Army, Project Ski and Project Row shares her philosophy in coaching and training. She is always excited to teach how the Concept2 machines can help you strengthen your body and hopes it becomes something you look foward to using regularly.
Check it out:
Website: www.ergarmy.com
Instagram: @jane.erbacherWarm Up/Workout:
(Length ~50 Minutes programming begins at 9:00)
"Pride" by Jane Erbacher
2 Rounds of...
2 Minute Erg / 1 Minute Rest
2 Minute Erg / 1 Minute Rest
2 Minute Erg / 1 Minute Rest
4 Minute Erg / 1 Minute Rest
1 Minute Erg / 1 Minute Rest
1 Minute Erg / 1 Minute Rest
1 Minute Erg / 1 Minute Rest
3 Minute Erg
3 Minute Rest between Rounds
Stroke Rates will range between 33 and 45
Cool Down:
Relax and ski 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.
Thursday Sep 24, 2020
Thursday Sep 24, 2020
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates. Our focus is off of maximum power, but finding a different way to build up our stroke count. Add your own music today or listen to the sweet sounds of the flywheel.
Post-Workout Interview: Shane Farmer of Dark Horse Rowing shares what he and his coaches at Dark Horse Rowing offer the Indoor Rowing community - from individualized coaching to fostering a supportive environment for new rowers to achieve their goals.
Check it out:
The Crew: https://darkhorseacademy.teachable.com/p/the-crew
Website: www.darkhorserowing.com
Twitter: https://twitter.com/shanefarmer
Warm Up:
(Length 5 Minutes begins at 9:30)
Easy Rowing without Straps @ 20 Strokes per Minute
Workout:
(Length ~25 Minutes begins at 21:00)
100 Strokes* @20
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy
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.
Thursday Sep 17, 2020
Thursday Sep 17, 2020
Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity. We may step to the red line, but today is just a brief encounter.
Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor.
Warm Up:
(Length ~17 Minutes begins at 7:00)
17 Minute Rolling Hills changing intensity each minute
Workout:
(Length ~20 Minutes begins at 28:00)
4:30 Interval with Incremental Intensity
Step 1 - 60 Seconds
Step 2 - 60 Seconds
Step 3 - 60 Seconds
Step 4 - 30 Seconds
Step 5 - 30 Seconds
Step 6 - 30 Seconds
2 Minutes Rest
5:30 Interval with Incremental Intensity
Same first 6 Steps and then add
Step 7 - 20 Seconds
Step 8 - 20 Seconds
Step 9 - 20 Seconds
2 Minute Rest
6:00 Interval with Incremental Intensity
Same first 9 Steps and then add
Step 10 - 10 Seconds
Step 11 - 10 Seconds
Step 12 - 10 Seconds
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.
Thursday Sep 10, 2020
Thursday Sep 10, 2020
Workout 63: (Short Rest Intervals) Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers.
Post-Workout Interview: Meredith of Concept2, Inc. discusses what Concept2 offers users to keep you engaged!
Warm Up:
(Length ~6 Minutes begins at 3:00)
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
Workout:
(Length ~40 Minutes begins at 16:00)
13 Intervals
- 2 Minutes of Moderate Intensity
- 30 Seconds of Rest (time to adjust the damper)
Damper Settings through the Intervals are as follows:
5 - 7 - 9 All @24 SPM
10 - 8 - 6 - 4 - 2 All @24 SPM
1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28
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.