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Episodes
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
Friday Oct 22, 2021
Friday Oct 22, 2021
Workout 85: (Long Variable Intervals) Come ride the rolling hills. Drive up and descend three mountains of intensity aimed to build our stamina and endurance. We play with the ways in which we can change our power to make the challenge feel right.
Join us for our Skeleton Crew Challenge - Next week! https://log.concept2.com/challenges/skeleton-crew
Warm Up into Workout
3 X 12 Minute Intervals
3 Minutes Low Intensity
2 Minutes Moderate Intensity
1 Minute Moderate to High Intensity
1 Minute High Intensity
2 Minutes Moderate Intensity
3 Minutes Low Intensity
Cool Down: DIY
**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.
Wednesday Oct 06, 2021
Wednesday Oct 06, 2021
Workout 84: (Long Steady State) A gradual ascent in stroke rate only to fall back into the valley and climb back up once again. We must manage our power as there's no time for breaks along this journey.
Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew
Warmup Into Workout:
30 X 1 Minute Intervals
Stroke Rate Targets
22-24-22
24-26-24
26-28-26
28-26-28
26-24-26
24-22-24
22-24-22
24-26-24
26-28-26
28-30-28
**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.
Thursday Sep 23, 2021
Thursday Sep 23, 2021
Workout 83: (Variable Intervals) The heat rises as we pour ourselves into these sets. Seasoned with increasing stroke rates and decreasing intervals, we test, test, and retest to maximize the flavor.
Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew
Warm-up and Workout:
3 Rounds...
4 Minutes @22
1 Minute Rest
3 Minutes @24
1 Minute Rest
2 Minutes @26
1 Minute Rest
1 Minute @28
**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.
Friday Sep 10, 2021
Friday Sep 10, 2021
Workout 82: (Interval Workout) Twenty eight minutes of continuous effort with plenty of opportunity to pump up the power. Our power stays lit for a minute at a time and gets switched on more and more the further we get into our intervals.
Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew
4* X 7 Minute Intervals
*yes, I mistakenly claim we are doing 5, but it's just 4
(28 Minute workout start to finish)
Warm Up into Workout:
Interval 1:
3 Minutes Moderate
1 Minute Hard
3 Minutes Moderate
Interval 2:
2 Minutes Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
2 Minutes Moderate
Interval 3:
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
Interval 4:
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
1 Minute Moderate
1 Minute Hard
**LISTENER REQUEST** Help us build a new 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.
Monday Aug 30, 2021
Monday Aug 30, 2021
Workout 81: (Medium Length Intervals - Power Pyramid) A gradual build to a test of power. We tap our bravery at the beginning, feel our might through the middle and use our wisdom to guide the real work through the rest of the workout.
(30 Minute workout start to finish)
Warm Up Into Workout:
4 Minute Interval Easy building in Power Strokes
1 Minute Rest
4 Minute Interval with 5 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval with 10 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval at Full Power
1 Minute Rest
4 Minute Interval with 10 Power Strokes at the Top of Every Minute
1 Minute Rest
4 Minute Interval with 5 Power Strokes at the Top of Every Minute
1 Minute Rest
**LISTENER REQUEST** Help us build a new 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.