The Concept2 Workout Podcast

Workout 33 - SkiErg - Staggering Results

Workout 33: Strength Training on the SkiErg. We seek to find our one minute max and test our ability to sustain work based off of that effort.

 

Workout:

 

5 Minute Warm Up Intensity @41 SPM 

 

2 Minute Rest

 

3 Minute Moderate Intensity @41 

 

2 Minute Rest

 

1 Minute Hard Intensity @41 

 

2 Minute Rest

 

1 Minute Max Wattage Attempt @41 

 

2 Minute Rest (Note Max Average Watts)

 

1 Minute Max Wattage Attempt @41

 

2 Minute Rest (Note Max Average Watts and calculate 10%)

 

3 Minute 90% of Max Average Watts @41

 

2 Minute Rest

 

5 Minute 80% of Max Average Watts @41

 

 

Cool Down: DIY!

 

 

Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!

 

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 32 - RowErg - In Sync

Workout 32: From a steady and stable baseline, these medium-length intervals teach us to hone our strength. Then, the progressive addition of speed helps us apply our strength quicker.

 

 

Learn more about the Concept2 ErgData App and Register in the Concept2 Logbook

 

Warm Up:

10 Rounds of...

45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)

15 Seconds of Power at Increasing SPMs*

*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

 

 

Workout:

 

 4 Rounds...

2 Minutes @24 Easy

1 Minute @24 Hard

30 Seconds Hard Speed Burst at Increasing SPMs*

30 Seconds REST

*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

 

Cool Down: Easy 2 Minute Recovery

 

Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!

 

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 31 - BikeErg - High Class

Workout 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level.

 

 

Click here to see the Concept2 BikeErg Set Up

 

Warm Up:

Two 4 Minute Intervals with 2 Minutes Recovery in between

4 Minute format:

30 Seconds @70 RPM  (chance to increase)

30 Seconds @70 RPM (chance to increase)

1 Minute @70 RPM

1 Minute @80 RPM

1 Minute @70 RPM

 

Workout:

Three 7:30 Minute Intervals with 2 Minutes Recovery in between

First Interval format: 3 Rounds of 2 Minutes @70 RPM, 30 Seconds @90 RPM

Second Interval format: 3 Rounds of 1:45 @70 RPM, 45 Seconds @90 RPM

Third Interval format: 3 Rounds of 1:30 @70 RPM, 1 Minute @90 RPM

 

Cool Down: Easy 2 Minute Recovery

 

  

 

SIGN UP NOW! Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!

 

 

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 30 - RowErg - Catch Drive Finish Recover

Workout 30: Take a deep dive into the details of the full rowing stroke. A couple of avid C2 Rowers (one being our resident Olympian) join Cady and share their passion on the path to perfecting every push through the water.

 

Check out The 2019 World Rowing Masters Regatta - Rowers Ages 27+ take to the water with power, speed, and grace.  I hope you find it as inspiring as we do!

 

Your Workout:

 

Catch

3  Rounds of 2 Minute Work with no Rest

 

Work = [:30 Legs Only, :30 Legs/Body, 1:00 Legs/Body/Arm]

Drive

5 Rounds of 90 Seconds Work with 30 Seconds Rest

 

Work = [:90 Steady State @24]

 

Finish
1 Round of 6 Minutes of Work

 

Work = [3 Min @24, 2 Min @26, 1 Min @28]

Recover

3 Rounds of Work with no Rest

 

Work = [1 Minute @24 Decreasing Intensity]

 

 

 

 

 

You up for a challenge? Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!

 

 

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: An Interview with host Cady

Join Concept2 Customer Support team member Jennifer as she talks with your Concept2 Podcast Host Cady to talk about the goals of the podcast, the best (and hardest parts), and to learn more about what to expect in this new season of the Podcast.