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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 Apr 15, 2020
Wednesday Apr 15, 2020
Workout 57: Make friends with resistance. Let it grow your strength, build your capacity, and expose opportunities to go beyond what you know. The resistance will come several times over in this workout and you will be prepared to meet it.
Warm Up:
(programming begins at 5:00)
Gradually building in speed and intensity
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
1 Minute @28
1 Minute Rest before Workout
Workout:
3 Rounds of Max Calories
1 Minute @28
1 Minute @26
1 Minute @24
1 Minute @22
1 Minute @20
1 Minute Rest between rounds
Stroke Rate begins high and descends, but work to keep your power output up
Cool Down:
5 Minute @20
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 08, 2020
Wednesday Apr 08, 2020
Workout 56: Threshold Training with six minute intervals. The fluctuations above and below our target help to establish our capacity and entices one to raise the bar.
Warm Up:
(programming begins at 4:00)
2 Minutes Easy
2 Minutes Moderate
2 Minutes Hard
Note: Your average watts from this effort is your initial reference point used in Workout
Workout:
6 Minute Over/Under Drill* using Reference Watts
3 Minute Recovery
6 Minute Over/Under Drill* using higher Reference Watts
3 Minute Recovery
6 Minute Over/Under Drill* using even higher Reference Watts
*Each minute swap between 10% under your reference wattage and 5% over your reference wattage
Cool Down:
3 Minutes
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 01, 2020
Wednesday Apr 01, 2020
Workout 55: We find our balance for but a brief moment. Then, our environment changes and we are met with new challenges. Uncomfortable, yes; this is where we grow.
Warm Up:
(programming begins at 5:00)
1:40 Damper 5 @22
:20 Rest
1:40 Damper 6 @24
:20 Rest
1:40 Damper 4 @24
:20 Rest
1:40 Damper 7 @26
:20 Rest
1:40 Damper 3 @26
2:00 Rest
1:40 Damper 8 @28
:20 Rest
1:40 Damper 2 @28
:20 Rest
1:40 Damper 9 @30
:20 Rest
1:40 Damper 1 @30
:20 Rest
Workout:
Tabata
Damper set to your choice
8 Rounds
:20 HARD effort
:10 Rest
Cool Down:
DIY Easy Run or Row
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 Mar 25, 2020
Wednesday Mar 25, 2020
Workout 54: Everyone loves a good test. This 40 minute session will deliver a great workout and some benchmark numbers that will help guide your future workouts. This is a test, it is only a test.
Warm Up/Workout:
(programming begins at 5:00)
3 Rounds of a 10 Minute effort using one, two or three Ergs
10 Minute Effort is...
4 Minutes at Endurance Pace (5 on RPE Scale)
3 Minutes at Tempo Pace (7 on RPE Scale)
2 Minutes of Recovery Movement (REST)
1 Minute of Hard Effort (9 on RPE Scale)
5 Minutes of Rest between
Cool Down:
6 Minutes Easy on one Erg
or
2 Minutes Easy on each Erg
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 Mar 18, 2020
Wednesday Mar 18, 2020
Workout 53: Make this your workout today. Commit to the highs and lows through this 30 minute effort as we get a little creative with our long intervals.
Warm Up/Workout:
(begins at 5:00)
12 Minute Stroke Rate Pyramid
18-20-22-24-26-28-28-26-24-22-20-18
6 Minute Active Recovery
12 Minute Rolling Hills
Easy
Moderate
Hard
Moderate
Easy
Moderate
Hard
Moderate
Easy
Moderate
Hard
Moderate
Cool Down:
6 Min 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.