The Concept2 Workout Podcast

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-...

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: Fu...

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.    1. Workout 70 - RowErg - High Five, Low Five   2. Workout 80 - RowErg - Speed Play   3. Workout 78 - RowErg -...

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 In...

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 F...

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...

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 2...

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 M...

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 mistakenl...

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 a...

Workout 80: (Short Varied Intervals) Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.   (30 Minute workout start to finish) Warm Up:  50 Sec Jog 10 Sec Transition 50 Sec...

Workout 79: (5k Race Scenario - High Stroke Rate 30/32*) Take a tour down the Charles River with us as we follow along with the Concept2 Men's 8 as they warm up and race the long course. Coxswain, Dan Gilbert leads the charge and keeps our focus inside the boat.  How fun is it to be on the water?!   *Racing stroke rates are much higher than we practice regularly, we can drop the damper down to 3 a...

Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.   Warm Up into Workout: (Length 26 Minutes Total, all programming begins at 5:00)   4 Sets of 5 Minute Intervals with 2 Minutes Rest   5 Minute Interval Breakdown: 5-3 Minutes: Build to a Fast Strok...

Workout 77: (Steady State with Short Intervals) An infinity loop of intensity at your sweet spot with scheduled brief moments of lively efforts to help us turn those corners. In this comfortably hard zone our body can produce great power while preserving our lungs.    **NEW! LISTENER REQUEST** Help us build a new segment on our show!   It's called "What Makes YOUR Flywheel Spin?" and we want to he...

Workout 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good!   Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the...

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 ne...

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...

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 t...

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 wan...

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...

Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress.   Warm Up (~10 Minutes) (Programming begins at 3:45) Arms Only...

Workout 70: (Short Interval Long Workout) How many intervals can you pack into a five minute segment? Well, we found 5 different ways to break it down. This workout helps develop a steady and consistent base effort with purposeful power pieces sprinkled in.   Warm Up/Workout (50 Minutes) (Programming begins at 2:30) Five 5 Minute intervals with 5 Minutes of rest in between   Interval 1: 3 Minutes...

Hello! Thanks for joining me on this latest journey. I loved introducing you to some of my friends outside of C2! This past season has brought some new life to our workouts for sure. We possibly piqued your interest to branch out and tap into some new workout avenues hopefully too!! I thought it would be fun to list out the top 10 most downloaded workouts in the history of our workouts. If you nee...

Workout 69: (Variable Interval Workout) Straight from the pages of a book crammed with so many rowing workouts, we tackle 'Twenty-four on the Floor', a workout that lets you vary your intensity even when you row at the same stroke rate. It's all about pushing hard with your legs in the drive and controlling your speed through the recovery.   Post-Workout Interview: Sarah Fuhrmann, of UCanRow2 (@uc...

Workout 68: (Short 4 Minute Time Trial) We take 30 minutes to warm up and prepare for a 4 Minute Max Effort. A Concept2 Custom Workout provides a perfect way to ease into setting yourself up for a successful short duration test.   Post-Workout Interview: Eric Murray (@kiwipair_eric), of Asensei (@asensei_rowing), shares so much about his rowing experience not only after the workout but provides so...