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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
Tuesday Apr 13, 2021
Tuesday Apr 13, 2021
Workout 75: (Many Medium Intervals) A little exploration of our intensity inside these timed sets. We define our base early on and find comfort there. Then, we create and hold the space to enjoy three more higher levels.
We know it's been some time since we released a BikeErg coached workout, so enjoy BikeErg friends! Know that just because we are on a BikeErg doesn't mean it's a workout you need to skip if you have a RowErg or a SkiErg. Please join us!
Warm Up Into Your Workout (~50 Minutes)
(Programming begins at 3:00)
9 Rounds of...
5 Minute Intervals
1 Minute Rest
Cool Down:
DIY Ride or Stretch
**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.
Tuesday Mar 30, 2021
Tuesday Mar 30, 2021
BONUS FOR BEGINNERS: New to the Indoor Rower? Let's explore together.
This episode is intended for the beginner Rower. 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 if you are looking for guidance on rowing stroke form and technique.
Will you learn how to program the Performance Monitor? Yes.
Will we review the Order of Operations of the rowing stroke? Yes.
Will you see all the ways we can measure our effort? Yes.
Will we practice changing up the power of our movement? Yes.
Will you actually get a workout? Yes!
**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
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 Mar 18, 2021
Thursday Mar 18, 2021
Workout 74: (Variable Intervals) Put in your effort early on the longer intervals as they will disappear quickly. On the contrary, there will be plenty of opportunity to sharpen your strength each time the shorter intervals come up.
Post-Workout Interview: Alex Dunne of Concept2 UK shares his experience with the development of the Concept2 Apps as well as the exploration of various other Apps that connect with the Concept2 performance monitors. He explains how this technology is not only engaging to the individual, but also responsible for building a strong Concept2 community.
Check it out:
ErgData: The Concept2 App that will help you track the details of your workouts in the Concept2 Logbook.
ErgRace: The Concept2 Software designed to run indoor races. A mobile App, called ErgRace Mobile is also available for remote participation.
Compatible Apps: An extensive list of Apps that will connect with the PM5 monitor to provide a variety of experiences.
Warm Up (~4 Minutes)
(Programming begins at 6:30)
Using Just Row
Building up in Stroke Rate and Power (@22, @24, @26)
Workout (~40 Minutes)
(Programming begins at 12:00)
Stroke Rate @26
Every Round adding Power
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
5 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
REST
1 Minute at Working Pace
Cool Down:
Row or stretch while listening in to our interview
**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.
Wednesday Mar 03, 2021
Wednesday Mar 03, 2021
Workout 73: (Variable Intervals) Fine tune your rhythm and motion during each block of intervals inside this workout. Of course you can increase your power as the duration of the intervals decrease, but can you stay consistent until the finish? There's only one way to find out!
**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
Warm Up (~5 Minutes)
(Programming begins at 3:00)
Using Just Row
Workout (~40 Minutes)
(Programming begins at 12:00)
Stroke Rate @24
4 Rounds of 4 Minute Intervals with 1 Minute Rest
~2 Minutes Rest
3 Rounds of 3 Minute Intervals with 1 Minute Rest
~2 Minutes Rest
2 Rounds of 2 Minute Intervals with 1 Minute Rest
~2 Minutes Rest
1 Round of 1 Minute Interval
Cool Down:
5 Minute Row lightly
Take things easy for the last few minutes on or off of your machine
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 Feb 17, 2021
Wednesday Feb 17, 2021
Workout 72: (HIIT Style Workout) Brace your self and your core and get ready to be impressed. We are bringing the heat, power that is, with these short, high intensity intervals. They will fire you up and it's possible you will blow yourself away!
**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
Warm Up (~5 Minutes)
(Programming begins at 3:00)
Using Just Row
5 Minute gradual build in Stroke Rate and Power
Workout (~25 Minutes)
(Programming begins at 11:00)
Using Just Row
10 Intervals of Work
~2 Minutes of Rest between Intervals
Work = 17 Strokes Together
2 to Sync Up
5 to Build Up Power
10 to Sustain High Power
Stroke Rates targets for each interval:
4 @ 24
3 @ 26
2 @ 28
1 @ 30
Cool Down:
Take things easy for the last few minutes on or off of your machine
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.