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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
Monday Oct 24, 2022
Monday Oct 24, 2022
We've got a fifteen minute warm-up to get you pumped up for the rest of your workout.
Total Work-up Time: About 15 minutes
Monitor set up starts @ 0:56
**LISTENER REQUEST** We would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?
Please read the following before participating.
Wednesday Oct 12, 2022
Wednesday Oct 12, 2022
BONUS FOR BEGINNERS: New to the Indoor Rower? Let's explore together.
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. Beginners' please check out Row Basics 1 or Row Basics 2 if you are looking for guidance on rowing stroke form and technique.
Will we learn how to be in control of our stroke rate? Yes.
Will we learn how to adjust our effort to row longer distances? Yes.
Will we learn how speed and power work together and separately? Yes.
Will you actually get a workout? Yes!
Want to watch, before your listen? Check out our website content on Training and Technique.
**LISTENER REQUEST** Help us build a segment on our show!
It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:
Step 1: Complete today's Workout
Step 2: Find the Audio Recorder App on your smartphone
Step 3: Record your Voice answering the specific question asked
Step 4: Save and Send your audio files to info@concept2.com
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.
Friday Jul 29, 2022
Friday Jul 29, 2022
Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you.
Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process.
Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily
Stay tuned for a conversation with Benjamin after the workout!
Total Workout Time: About 30 minutes
Programming starts at [3:06]
Monitor set up: 3 minute intervals, 1 minute rest
Warm Up:
Damper @ 10
Stroke rate 20, 22 and 24
1 minute rest
Interval 2:
Damper @ 9
Stroke rate 24
1 minute rest
Interval 3:
Damper @ 8
Stroke rate 24
1 minute rest
Interval 4:
Damper @ 7
Stroke rate 24
Rest and reprogram the monitor
Interval 5:
Damper @ 6
Stroke rate 24
1 minute rest
Interval 6:
Damper @ 5
Stroke rate 24
1 minute rest
Interval 7:
Damper @ 4
Stroke rate 24
Cool down
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?
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.
Wednesday Jul 20, 2022
Wednesday Jul 20, 2022
Workout 95: (Pyramids with Growing Power) We've got three pyramids to tackle, and we'll test our stamina and power along the way. With each pyramid, our stroke rate and time will rise and fall, but our intensity will keep growing. This workout begins light and easy, but by the end, we'll be leaving it all on the machine.
Stay tuned for a conversation with Cady's class after the workout!
Total Workout Time: 30 minutes
Programming starts at [2:13]
Monitor set up: 9 minute intervals, 1 minute rest
Warm Up:
1 minute @ 20
2 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ 20
Rest for 1 minute
Workout:
1 minute @ 22
2 minutes @ 24
3 minutes @ 26
2 minutes @ 24
1 minute @ 22
Rest for 1 minute
1 minute @ 24
2 minutes @ 26
3 minutes @ 28
2 minutes @ 26
1 minute @ 24
**LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience!
Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?
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.
Wednesday Jun 22, 2022
Wednesday Jun 22, 2022
Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe!
Send in an email or voice recording to info@concept2.com and share your experience!
Total Workout Time: 30 minutes
Programming starts at [1:32]
Monitor set up: 6 Minute Intervals, no Rest
Interval 1 (warm up):
3 Minutes - 2 Minutes - 1 Minute increasing intensity
Interval 2:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
Interval 3:
1 Minute - 4 Minutes increasing intensity - 1 Minute
Interval 4:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
Interval 5:
1 Minute - 2 Minutes - 3 Minute increasing intensity