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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 Jan 18, 2022
Tuesday Jan 18, 2022
Workout 89 (Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.
Total Time Inside Workout: 40 Minutes
[Programming begins at 2:23]
Using Rate of Perceived Exertion (RPE) Scale
Warm Up (10 Minutes)
4 Minutes 3-5 RPE
3 Minutes 5-7 RPE
2 Minutes 7-9 RPE
1 Minute 3-5 RPE
Immediately into
Workout (20 Minutes)
Intervals of Work
2:30 4-5 RPE
2:00 5-6 RPE
1:30 6-7 RPE
1:00 7-8 RPE
:30 9-10 RPE
:30 9-10 RPE
1:00 7-8 RPE
1:30 6-7 RPE
2:00 7-8 RPE
2:30 8-10 RPE
30 Seconds Easy between each interval
Immediately into
Gradual Cool Down (10 Minutes)
1 Minute 4-5 RPE
2 Minutes 5-6 RPE
3 Minutes 6-8 RPE
4 Minutes 3-4 RPE
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). You can also complete our survey here.
Please read the following before participating.
Tuesday Jan 04, 2022
Tuesday Jan 04, 2022
Workout 88: (Short Max Effort inside Medium Length Intervals) A benchmark workout to establish performance based metrics for Stamina and the ability to Recover. Unlock your potential, then impress yourself as you push past those limits.
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance
Round 3: Full Test
Format of each Interval:
2 Minutes Easy/Moderate Intensity
1 Minute Maximum Intensity
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
Cool Down
3 Minutes Easy
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.
Thursday Dec 23, 2021
Thursday Dec 23, 2021
In celebration of all of the hard work you’ve accomplished on and off your machine this year, we’ve put together a playlist of your top five workouts from 2021. The workouts are linked below. Feel free to do them in order throughout the week or mix them up on your own workout schedule.
Help shape our 2022 season by completing our end of the year survey.
We’d love to get your feedback on 2021 workouts, music, and more!
Stay tuned for more As the Flywheel Spins episodes, challenges, and playlists in January.
Our first episode of 2022 will be released on January 4th.
Cheers to the new year, and Happy Holidays!
Thursday Dec 09, 2021
Thursday Dec 09, 2021
Workout 87: (Medium Length Intervals) Ready to feel powerful? This long workout has us applying force in a variety of environments. We’ll capture a connection with the front end of our stroke and play with different damper settings all while racking up those Holiday Challenge meters.
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest
@ 20, 22, 24, 26, 28
Skill Piece
5 X 1 Minute Intervals:
Legs only powerful strokes into rowing @ 24
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
Easy/Moderate @ 24, Recover @ 20, Work @ 26
Cool Down
5 Minutes
**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! 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 question: How do you cool down?
Step 4: Save and Send your audio files to info@concept2.com
To Participate in the Holiday Challenge:
Create a Logbook Account: https://log.concept2.com/
Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory
Enter your Meters manually each Workout:
Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout.
If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata
Because the Concept2 Holiday Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) For more info check out: https://log.concept2.com/challenges/holiday
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 Nov 24, 2021
Wednesday Nov 24, 2021
Workout 86: It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and our very own As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval!
Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22
2 Minute Rest
Interval 2: Force Curve Focus @24+ SPM
2 Minute Rest
Interval 3: Max Meter Test 5 Minute Steady @24 SPM
2 Minute Rest
Interval 4: Max Meter Retest 5 Minute Power @24 SPM
Keep listening for a cool down conversation with Coach Cady and ATFS producer Leah.
**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
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.