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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 Feb 19, 2019
Tuesday Feb 19, 2019
WORKOUT 10: Endurance Rowing sprinkled with some Threshold Training
(40 Minutes) A rate climb warm up brings us into this workout. We build in rate and power to find the pace we call our "Comfort Zone" which we row at a stroke rate of 24. We do spend the majority of our work in this zone.
**Comfort Zone would be a 6 on our Rate of Perceived Exertion (RPE) Scale**
We will complete twelve 30 second intervals throughout this workout. These intervals will be rowed with a higher intensity and a slightly faster stroke rate of 28.
**Threshold Zone would be a 8.5 on our Rate of Perceived Exertion (RPE) Scale**
40 Minutes of continuous rowing is a challenging length of time, especially with intervals added. Success is attained when you keep your Comfort Zone not too low and your Threshold Zone not too high.
Enjoy your workout!
~Cady
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 12, 2019
Tuesday Feb 12, 2019
WORKOUT 9.2: Practice your connection to the machine with this Drill.
(~12 Minutes) Call this a warm up or a mini workout or just some skill work.
Without relying on the foot straps, we tap into a better engagement through our core and use that to keep the feet locked into the foot stretchers throughout the entire stroke.
(Try combining this episode with Workout 9.1 for a full 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 Feb 12, 2019
Tuesday Feb 12, 2019
WORKOUT 9.1: Practice your Stroke Sequencing with this Drill.
(~15 Minutes) Call this a warm up or a mini workout or just some skill work.
We work the posture details of the front end, the back end, the front half and the back half of the rowing stroke.
(Try combining this episode with Workout 9.2 for a full 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 Feb 05, 2019
Tuesday Feb 05, 2019
WORKOUT 8: Rise to this challenge with short interval power and speed work.
Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26
Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28
Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30
Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32
Workout (28 Minutes) Power Pyramid
14 X 2:00 Work Intervals with no Rest in between
2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00
Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work. At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval. As the time of work decreases, we will work to increase the amount of power (in watts).
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.
Thursday Jan 31, 2019
Thursday Jan 31, 2019
BONUS FOR BEGINNERS: First time on the Indoor Rower? Let me introduce you!
This episode is intended for the beginner Rower. While the content and practice is valuable to all users, the instruction is very detailed and paced out for an individual who is just learning the rowing language and movement.
Will you learn the best way to set up the machine for yourself? Yes.
Will we review the 4 elements of the Rowing Stroke? Yes.
Will we practice how to get power out of your body to work the machine? Yes.
Will you actually get a workout? Yes!
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.