The Concept2 Workout Podcast

Workout 2 - RowErg - Power Play

WORKOUT 2: Power up with 3 powerful 7 minute intervals on the Concept2 Indoor Rower.

 

Warm Up ~ 5 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s. 

 

Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes.  We will take 1 minute to recover in between each interval.  The first set we maintain a 24 stroke rate, the second set we hold a 26, and the third set we go back to holding 24 strokes per minute.

 

Here is what each 7 minute set looks like:  

 

2:00 Easy Effort

0:30 Power Effort

1:00 Easy Effort

0:30 Power Effort

0:30 Easy Effort

0:30 Power Effort

1:00 Easy Effort

1:00 Power Effort

 

We follow this with a 1 minute Rest

 

Each "Easy" effort should feel like you can maintain a conversation as you work.  Try hard to keep your stroke rate steady even through this phase.

 

Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during.

 

We hope you 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).

 

 

DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.

 

USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Workout 1 - RowErg - PILOT

Hi!  Welcome to the Concept2 Workout Podcast.  This is our pilot episode that invites you to listen as you engage with your Concept2 machine.  We will lead you through a workout with the goal in mind of accumulating as many meters as we can for the Concept2 Holiday Challenge.

WORKOUT 1: This episode is under an hour and takes you through approximately 45 minutes of work on the Concept2 Indoor Rower.

Warm Up ~ 10 minutes - we will focus on slowly getting our body ready to work.  We will run through a drill called the Pick Drill that splits up the rowing stroke into smaller segments.  Eventually we will end up at the full stroke, gradually adding in power.

Work ~ 35 minutes - we will complete 5 separate intervals with approximately 2 minutes of rest in between.  Each interval will last 5 minutes and we will vary the focus of our work through each piece.

 

We hope you enjoy your workout!! Please forward any questions you may have to info@concept2.com 

 

DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.

USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.