The Concept2 Workout Podcast

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

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? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

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? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

 

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? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

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? 

As The Flywheel Spins "Row Basics"

 

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.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK