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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
Tuesday Jun 04, 2019
Tuesday Jun 04, 2019
WORKOUT 25: This workout kicks off with a little game of Fish and rolls right into a test of stamina. Where you set your bar becomes the target for your goals.
Warm Up (4 Minutes):
Fish Game - Rack up as many points as possible during these 4 minutes of fun.
Extended Warm Up (~12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
**Note the distance you travel during the 5th Interval. This total is important for the workout.**
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it. This is your GOAL now.
You will have 3 Minutes to reach or surpass your GOAL number of meters. If you come up short, keep a running total. These will be your penalty meters you will need to pay at the end of the workout.
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
How you spend your penalty meters is up to you. Hopefully, you don't have many!!
Cool Down (3 Minutes)
Easy Rowing
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.
Tuesday May 28, 2019
Tuesday May 28, 2019
WORKOUT 24: Because you just don't want to jump into a race cold. Use this workout to get you as primed and ready as you can be to tackle the infamous 2k time trial. You will be happy you did!
Warm Up (10 Minutes):
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
Workout A (6 Minutes):
Power 20s
Take the majority of these 6 minutes at an easy pace. There will be 3 intervals of 20 power strokes taken randomly throughout. We will hold our stroke rate steady at a 24.
Workout B (6 Minutes):
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
2 Minutes Rest
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
NOW...Go hit your 2k!
Select Workout : New Workout : Single Distance : 2000m
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.
Tuesday May 21, 2019
Tuesday May 21, 2019
WORKOUT 23: Changing the Damper is like changing the environment in which we work. Join us to experience the incredible variety we can find by adjusting the amount of air allowed to impact the flywheel. You may be surprised at where you feel most comfortable.
Warm Up (9 Minutes):
4 Min @20 Easy Rowing
1 Min REST
4 Min Interval
1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28
Workout (17 Minutes):
3 Min Interval with Damper Set at 3
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
3 Min Interval with Damper Set at 7
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
3 Min Interval with Damper Set at 1
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
3 Min Interval with Damper Set at 9
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
3 Min Interval with Damper Set at 5
1 Min @20, 1 Min @24, 1 Min @28
Cool Down (2 Minutes with us):
Easy Row @ 24
Take some time on your own and Row or Stretch
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.
Tuesday May 14, 2019
Tuesday May 14, 2019
WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?"
Warm Up (11 Minutes):
3 Min @ 22 Light/Moderate/Hard
1 Min REST
3 Min @ 24 Light/Moderate/Hard
1 Min REST
3 Min @ 26 Light/Moderate/Hard
Workout (25 Minutes):
5 Min @ 28 Increasing in Intensity over 5 minutes from Mod to Hard
(Information Gathering Round – We will find our average Watts from this piece)
REST
5 Min @ 28 Alternating Minutes between designated targets above or below calculated average
(Target Threshold Testing Round – We will work with 10% Below Average and 5% Above Average targets)
REST
5 Min @ 28 Alternating Minutes between designated targets above or below chosen average
(Challenge Round – based on your performance choose an appropriate average to work around same as last interval)
Cool Down (up to 10 Minutes):
Take some time on your own and Row or Stretch
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.
Tuesday May 07, 2019
Tuesday May 07, 2019
WORKOUT 21: This one is for the books, the Logbook that is. The Concept2 30 Minute Max Effort Challenge. Motivated stroke by stroke as we visualize our power with the Force Curve display.
Warm Up (5 Minutes):
Pick Drill - Arms Only Rowing, followed by Arms and Body Rowing, followed by Full Strokes
Workout (30 Minutes):
This is a Concept2 Ranked Workout where the monitor is programmed for 30 Minutes and the goal is to accumulate your maximum number of meters. You can log this workout into the Concept2 Logbook and even see how you rank against others worldwide!
30 Minutes segmented into 5 intervals:
10 Minutes @24 - Force Curve
8 Minutes @24 - Power 5s
6 Minutes @26 - Increased Stroke Rate
4 Minutes @26 - Power 10s
2 Minutes @28 - Full Power Finish
No Rest between intervals.
Cool Down (up to 10 Minutes):
Take some time on your own and Row or Stretch
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.