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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 Apr 30, 2019
Tuesday Apr 30, 2019
WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially.
Warm Up (8+ Minutes):
~4 Minutes of light rowing on your own
4 Minute guided formal Warm Up with some power pieces for strength
Workout (32 Minutes):
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
Set 1: 4 Intervals @ 22
Set 2: 4 Intervals @ 24
Set 3: 4 Intervals @ 26
Set 4: 4 Intervals @ 28
Details of each set, we will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE Scale*)
Cool Down (4 Minutes):
4 Minutes of light rowing @ 20 Stroke Rate
*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest)
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 Apr 23, 2019
Tuesday Apr 23, 2019
WORKOUT 19: You have the capacity to endure more than you realize. Often you'll find yourself holding back, and yet moments later you too, are hanging on. Your effort should be tempered to withstand the duration of this challenge.
Warm Up / Workout / Cool Down (50 Minutes):
After a handful of requests for longer workouts, we put together this 50 minute steady state effort; with a twist, of course, that will keep you challenged and engaged. We are working to create separation between the stroke rate and power. Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates.
Stroke Rate of 20 = Recovery
Stroke Rate of 24 = Rhythm
Stroke Rate of 28 = Tempo
It's easy to find your power increase as you increase your Stroke Rate, but remember we are going for 50 minutes and we want to see the same steady power effort throughout the duration of the workout. Try not to let your power fluctuate as your stroke rates change.
Please Remember: The numbers and goals in our workouts are always suggestions and should be viewed as a guide, not required. If Stroke Rates are too challenging to reach either high or low, know that this takes practice. Choose numbers and efforts that work for you. Stick to the overall plan with modifications as needed and try these workouts over and over. Your challenges will shift as you improve.
Thank you for tuning in!
*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest)
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 Apr 16, 2019
Tuesday Apr 16, 2019
WORKOUT 18: Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.
Warm Up: (9 Minutes)
1 Min @16 Easy
1 Min @18 Easy
1 Min @20 Easy
1 Min @22 Easy
1 Min @24 Easy
1 Min @26 Easy
1 Min @26 Moderate
1 Min @26 Hard
Workout: (27 Minutes)
These three 9 minute intervals will consist of easy, moderate and hard segments. We maintain our stroke rate at 26 for the entire workout. We will rest for 2 minutes between intervals. Choose your intensity appropriately. Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).
1 Min Hard
2 Min Easy
3 Min Moderate
2 Min Easy
1 Min Hard
2 Min REST
1 Min Moderate
2 Min Hard
3 Min Easy
2 Min Hard
1 Min Moderate
2 Min REST
1 Min Easy
2 Min Moderate
3 Min Hard
2 Min Moderate
1 Min Easy
5 Minute Cool Down on your own
Enjoy your work!
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 Apr 09, 2019
Tuesday Apr 09, 2019
WORKOUT 17: Come with us on a tour of the Crew Classic. Be one of the athletes to take on the race course here in sunny San Diego.
Ever wonder what it takes for a crew to get set up and ready for their sprint race? Join Cady and Peter as they take you stroke by stroke up to the starting line to kick off the Spring Regatta season at the San Diego Crew Classic.
The tour begins with some warm up, 3 minute intervals (4 to be exact) We will work on setting a good pace and dialing in your powerful sets of strokes. Next we review the sprint start. This is the exciting way a spring race begins! With all this practice, we get nice and warm...we might as well do a little racing while we are at it too!
Hope you can feel the sunshine on your 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.
Tuesday Apr 02, 2019
Tuesday Apr 02, 2019
WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines. The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel!
Warm Up (20 Minutes):
3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity
If you have access to all three machines, start on the RowErg for the first 6 minutes. Rotate over to the BikeErg for the second and the SkiErg for the last. If you have just one or two machines, don't worry, there is enough variety within the three segments to keep your attention. Practice holding a stroke rate of 24 on the RowErg, a stroke rate of 40 on the SkiErg and a cadence between 80-90 on the BikeErg. You'll need this for the workout.
Workout (20 Minutes):
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the RowErg @24
1 Minute REST
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the BikeErg @80-90
1 Minute REST
6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest on the SkiErg @40
Again, rotate from one machine to the next for each round. Stay on one machine for all six of the 30 second efforts. The goal here is to find a high intensity in watts to achieve for all 6 intervals. This watt goal will most likely be different on each machine.
Have fun in the Wind Tunnel!
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.