The Concept2 Workout Podcast

Workout 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.   Post-Workout Interview: Katie Wason (@fitness_with_kt),...

Workout 66: (Variable Interval Workout) This workout is a win-win when we look at making time for and accomplishing such a tremendous effort. Enjoy this formatted version of a workout titled "Pride" which celebrates the small achievements made when we show up for ourselves. Enjoy, as we progress through the variety of interval lengths and find comfort with changing stroke rates too!   Post-Workout...

Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. Add your own music today or listen to the sweet sounds of the flywheel.   Post-Workout Interview: Shane Farmer of Dark Horse Rowing shares what he and his coaches...

Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity.  We may step to the red line, but today is just a brief encounter.   Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor.   Warm Up: (Length ~17 Minutes begins at 7:00)   17 Minute Rolling...

Workout 63: (Short Rest Intervals) Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers.    Post-Workout Interview: Meredith of Concept2, Inc. discusses what Concept2 offers users to keep you engaged!   Warm Up: (Length ~6 Minutes begins at 3:00)   1 Minute at 24 SPM On Stroke / Off Stroke Ladder (1 through 10)   Workout: (Length ~...

Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.   Warm Up: (programming begins at 1:30)     4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM Then, 4 Rounds of... 45 Seconds of RPE 4 at 37 SPM 15 Seconds...

Workout 61: We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.   Warm Up: (programming begins at 3:00)     4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM Then, 4 Rounds of... 45 Seconds of RPE 4 15 Seconds of Max Po...

Workout 60: We ride through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.   Warm Up: (programming begins at 3:00)     4 Minutes Increasing Intensity from RPE 2 to RPE 4 with Damper at 1 Then, 4 Rounds of... 45 Seconds of RPE 4 15 Seconds of Max Spee...

Workout 59: For maximum time on the machine, an extra-long adventure awaits! Feel free to join in for one, two or all six of these 12 minute long intervals.     Warm Up: (programming begins at 6:00)   3 Minutes @22 Easy 1 Minute @22/24 Hard 3 Minutes @24 Easy 1 Minute @24/26 Hard 3 Minutes @26 Easy 1 Minute @26/28   3 Minutes Rest   3 Minutes Easy 2 Minutes Moderate 1 Minute Hard 1 Minute Easy 2 M...

Workout 58: An incremental speed check. Use this drill to get cozy with the idea of moving a little faster. Keep the flywheel light but make sure not to sacrifice the full length of your stroke - oh yeah, and feel free to bring on the power too!   4 Minute Segment Format   60 Seconds WORK       60 Seconds rest 40 Seconds WORK       20 Seconds rest 20 Seconds WORK       40 Seconds rest     Warm Up:...

Workout 57: Make friends with resistance. Let it grow your strength, build your capacity, and expose opportunities to go beyond what you know. The resistance will come several times over in this workout and you will be prepared to meet it.   Warm Up:   (programming begins at 5:00)   Gradually building in speed and intensity   1 Minute @20 1 Minute @22 1 Minute @24 1 Minute @26 1 Minute @28   1 Min...

Workout 56: Threshold Training with six minute intervals. The fluctuations above and below our target help to establish our capacity and entices one to raise the bar.   Warm Up: (programming begins at 4:00)   2 Minutes Easy 2 Minutes Moderate 2 Minutes Hard   Note: Your average watts from this effort is your initial reference point used in Workout     Workout:   6 Minute Over/Under Drill* using Re...

Workout 55: We find our balance for but a brief moment. Then, our environment changes and we are met with new challenges. Uncomfortable, yes; this is where we grow.   Warm Up: (programming begins at 5:00)   1:40 Damper 5 @22 :20 Rest 1:40 Damper 6 @24 :20 Rest 1:40 Damper 4 @24 :20 Rest 1:40 Damper 7 @26 :20 Rest 1:40 Damper 3 @26 2:00 Rest 1:40 Damper 8 @28 :20 Rest 1:40 Damper 2 @28 :20 Rest 1:4...

Workout 54: Everyone loves a good test. This 40 minute session will deliver a great workout and some benchmark numbers that will help guide your future workouts. This is a test, it is only a test.   Warm Up/Workout: (programming begins at 5:00)   3 Rounds of a 10 Minute effort using one, two or three Ergs   10 Minute Effort is...   4 Minutes at Endurance Pace (5 on RPE Scale) 3 Minutes at Tempo Pa...

Workout 53: Make this your workout today. Commit to the highs and lows through this 30 minute effort as we get a little creative with our long intervals.   Warm Up/Workout: (begins at 5:00)   12 Minute Stroke Rate Pyramid 18-20-22-24-26-28-28-26-24-22-20-18   6 Minute Active Recovery   12 Minute Rolling Hills Easy Moderate Hard Moderate Easy Moderate Hard Moderate Easy Moderate Hard Moderate   Coo...

Workout 52: Do you push yourself when no one else is around? It's hard to resist when met with a workout like this. An increasingly spicy ladder of steady-state and hard intervals.    Warm Up/Workout: [Begins at 4:30]   5 Minutes @70 5 X 30 Seconds ON / 30 Seconds OFF   4 Minutes @75 4 X 30 Seconds ON / 30 Seconds OFF   3 Minutes @80 3 X 30 Seconds ON / 30 Seconds OFF   2 Minutes @85  2 X 30 Secon...

Workout 51: This stamina sandwich will fuel your fire.  With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving.   Warm Up: [Begins at 3:00]   Gradually build in Power 1 Minute @20 1 Minute @22 1 Minute @24 1 Minute @26   Workout: [Begins at 11:30]   2 Minutes Steady Pace @24 2 Minutes Drop 5 Seconds off Pace 2 Minutes Drop 5 Seconds o...

Workout 50: Points are not lost on this one. When we put in the time and focused attention, we find confidence in our movement; time after time.   Warm Up/Workout: [begins at 4:00]   1 Minute Interval @35   3 Minute Interval @35/37/35   5 Minute Interval @35/37/39/37/35   7 Minute Interval @35/37/39/41/39/37/35   9 Minute Interval @35/37/39/41/43/41/39/37/35   7 Minute Interval @35/37/39/41/39/37/...

Workout 49: A solid flywheel experience through the Damper Range. Let's explore how efficient we are at producing power on this adventure. [*Advanced Workout for RowErg or SkiErg]   Warm Up: [begins at 5:30] ~5 Easy Ride/Row/Ski with two practice bursts   Workout: [begins at 11:30] 10 Intervals of 90 Seconds of Work with 1 Minute Rest   Damper Settings Change Each Interval [1,3,5,7,9,10,8,6,4,2]  ...

Workout 48: Determination is no stranger. These three intervals let your fortitude and your fight get acquainted.    Warm Up: [begins at 3:30] ~7 Easy Ride with two practice bursts   Workout: [begins at 13:00] 8 Minute Interval (3 increases in intensity)   2 Minute Recovery Ride   8 Minute Interval (4 increases in intensity)   2 Minute Recovery Ride   8 Minute Interval (5 increases in intensity)  ...

Workout 47: We seek to find balance, only to discover it is actually something we must create. Through these four irregular segments, we note the challenge, set the strategy and let it run.    Pre Warm Up:  [Begins at 1:39] Interview with Sofie Carlson - Novice Coxwain for St. Lawrence University Row Easy and Listen!   Warm Up and Workout: [Set Up Begins at 8:30]     5 x 1 Minute Intervals Increas...

Workout 46: Tons of options to keep things interesting. We find diversity in our movement patterns by pairing up complimentary exercises.   Warm Up: [Begins at 4:45]   PART 1: 1 Minute Light SkiErg Second Movement Option 1:  Floor Touch  From a standing position, hinge at the hip, bend the knees and touch the floor below you with your fingertips, then stand up tall again and raise your hands over...

Workout 45: Seek full throttle with 100% commitment. Let the Pace Boat feature be your motivation to get after it with no reservations.     Warm Up: 5 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval   Workout: 4 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval   3 Intervals of 1 Minute of Work with 1 Minute of Rest *Increas...

Hello Friends! What a ride! As we wrap up Season 2 of As The Flywheel Spins, I want to offer our gratitude for those who are joining us on this journey. Your feedback and encouragement are what keep our passion to deliver you a variety of new and interesting ways to use your Concept2 machines. Season 2 was our opportunity to expand our workouts beyond the RowErg to the SkiErg and the BikeErg, as w...

Workout 44: Be in charge of your Cruise Control and see what happens when you push into Over Drive.   Warm Up:    5 Rounds...   30 Seconds Easy 30 Seconds Powerful   Workout:   5 Rounds of 2 Minutes of Work   Each Work Segment    5 Strokes to Build 10 Strokes at a Powerful Steady Cruise Easy the remainder of the 2 Minutes   5 Rounds of 3 Minutes of Work   Each Work Segment   5 Strokes to Build 5 S...