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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 Mar 26, 2019
Tuesday Mar 26, 2019
WORKOUT 15: Increasing speed and intensity is the easy part. Where the challenge lies is in dialing back but not dropping off.
Warm Up plus Workout (30 Minutes):
5 Rounds of 5 Minute Intervals with 1 Minute Rest in between
Each 5 Minute interval is split up into 5, 1 Minute segments. Each segment has a defined Stroke Rate goal. The intensity in the first interval is light. Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale
Interval 1: 20 - 22 - 24 - 22 - 20
Interval 2: 22 - 24 - 26 - 24 - 22
Interval 3: 24 - 26 - 24 - 26 - 24
Interval 4: 24 - 26 - 28 - 26 - 24
Interval 5: 22 - 26 - 30 - 26 - 22
The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids. Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.
Enjoy!!
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 Mar 19, 2019
Tuesday Mar 19, 2019
WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.
Warm Up (11 Minutes)
3:00 WORK @24
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard
Workout (~15 Minutes)
Segment 1: 8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
~2 Minute BREAK
Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
~2 Minute BREAK
Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
We aim to hold a 28 stroke rate for all of our sprints today. Slightly higher than usual. We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale.
Most of all, have fun. Smile and enjoy your workout!
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 Mar 12, 2019
Tuesday Mar 12, 2019
WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time.
Warm Up (12 Minutes)
1:00 Set Up
3:00 Easy (4-5 on RPE Scale)
2:00 Moderate (5-7 on RPE Scale)
1:00 Hard (7-9 on RPE Scale)
2:00 Moderate
3:00 Easy
Workout (~24 Minutes)
Segment 1: 6 Rounds of 45 Second Sprints with 1:15 Rest in between
BREAK
Segment 2: 6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between
These 45 second intervals should be executed at a high intensity where rest and recovery are needed between each one. Consider workout at somewhere between 7-9 on the rate of perceived exertion (RPE) Scale.
The focus of this workout is to challenge our ability to match or beat our previous effort. The performance monitor can save our average effort in the memory of the workout that we have completed. If we choose to ReRow it, we can race our own paceboat.
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 Mar 05, 2019
Tuesday Mar 05, 2019
WORKOUT 12: Set a solid baseline pace, and the challenge begins from there.
The Challenge
5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
*X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split.
For example:
5 Min Interval where your average pace is 2:30 min/500m, this will be X
Your Goals for the remainder of the intervals will be as follows:
4 Min Interval will then be X-5 or 2:25 min/500m
3 Min Interval will then be X-10 or 2:20 min/500m
2 Min Interval will then be X-15 or 2:15 min/500m
1 Min Interval will then be X-20 or 2:10 min/500m
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 Feb 26, 2019
Tuesday Feb 26, 2019
WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates.
Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity.
5 Rounds of 3 Minute Intervals with 20 Second Rest
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1 Minute light, 1 Minute moderate, 1 Minute high intensity)
Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady.
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28
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.