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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
Wednesday May 20, 2020
Wednesday May 20, 2020
Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.
Warm Up:
(programming begins at 1:30)
4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM
Then, 4 Rounds of...
45 Seconds of RPE 4 at 37 SPM
15 Seconds of Max Power at Max SPM
Immediately into...
Workout:
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM
Cool Down:
4 Minutes Ease Off Intensity
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.
Wednesday May 13, 2020
Wednesday May 13, 2020
Workout 61: We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.
Warm Up:
(programming begins at 3:00)
4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM
Then, 4 Rounds of...
45 Seconds of RPE 4
15 Seconds of Max Power at 24 SPM
Immediately into...
Workout:
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
Cool Down:
4 Minutes Ease Off Intensity
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.
Wednesday May 06, 2020
Wednesday May 06, 2020
Workout 60: We ride through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.
Warm Up:
(programming begins at 3:00)
4 Minutes Increasing Intensity from RPE 2 to RPE 4 with Damper at 1
Then, 4 Rounds of...
45 Seconds of RPE 4
15 Seconds of Max Speed with Damper at 1
Immediately into...
Workout:
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 90 RPM
Cool Down:
4 Minutes Ease Off Intensity
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.
Wednesday Apr 29, 2020
Wednesday Apr 29, 2020
Workout 59: For maximum time on the machine, an extra-long adventure awaits! Feel free to join in for one, two or all six of these 12 minute long intervals.
Warm Up:
(programming begins at 6:00)
3 Minutes @22 Easy
1 Minute @22/24 Hard
3 Minutes @24 Easy
1 Minute @24/26 Hard
3 Minutes @26 Easy
1 Minute @26/28
3 Minutes Rest
3 Minutes Easy
2 Minutes Moderate
1 Minute Hard
1 Minute Easy
2 Minutes Moderate
3 Minutes Hard
3 Minutes Rest
4 Minutes @22 Increasing Intensity
4 Minutes @24 Increasing Intensity
4 Minutes @26 Increasing Intensity
3 Minutes Rest
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28
3 Minutes Rest
Every Minute
First 40 Seconds Easy
Last 20 Seconds Hard
3 Minutes Rest
1 Minute @28/26 Hard
3 Minutes @26 Easy
1 Minute @26/24 Hard
3 Minutes @24 Easy
1 Minute @24/22 Hard
3 Minutes @22 Easy (Cool Down)
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.
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
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.