The Concept2 Workout Podcast

Workout 43: A precise sharpening of our tempo as we brave vanishing relief.   Warm Up into Workout:   Nine 3 Minute Intervals with Descending Rest Time   3 Min  4:00 REST 3 Min  3:30 REST 3 Min  3:00 REST 3 Min 2:30 REST 3 Min 2:00 REST 3 Min  1:30 REST 3 Min  1:00 REST 3 Min  0:30 REST 3 Min   Cool Down: Complete on your own   Remember, feedback is important!  Please forward any questions or comm...

Workout 42: Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate. Fun to see what we learn once we are through it.   Workout: Two 10 Minute intervals @20 with 3 Minutes Rest in Between   First Interval    3 Minutes Easy 4 Minutes Moderate 3 Minutes Hard   3 Minutes Rest   Second Interval   3 Minutes Moderate 4 Minutes Hard 3 Minutes Moderate   Cool Down: Complete on your own...

Workout 41: The SkiErg, stripped down to stroke rate. Find comfort with endurance while focusing on rhythm inside four, 5-minute pyramid intervals.   Log all of your meters on the Concept2 logbook       Warm Up + Workout:   1 Minute at each Stroke Rate 33-35-37-35-33   1 Minute Rest    1 Minute at each Stroke Rate 35-37-39-37-35 1 Minute Rest   1 Minute at each Stroke Rate 37-39-41-39-37   1 Minut...

Workout 40: So many Short Rest Intervals, at high stroke rates and low damper settings aid our quest to find the "Magic Catch".  Can we make the point at which the Recovery and the Drive meet, disappear?    Log all of your meters on the Concept2 logbook     Warm Up:   5 Minutes Steady State followed by 5 Rounds of...   :30 Building Intensity :30 Recover   Workout:   18 Rounds of...   1:40 @28 Stro...

Workout 39: Discover your Power, Your Super Power that is!  Don your Super Hero capes and join us for this epic journey. The fun is learning whats up ahead and around the corner.    Log all of your meters on the Concept2 logbook     Your Work:   7 Rounds of...   6 Minutes of Work with 2 Minutes Easy (or Full Rest)   Work will consist of...   Steady Effort Building Effort Super Hero Effort    Cool...

Workout 38: Give this one your 100%.  The segments grow longer to the peak of this pyramid. However, they grow harder as we work down the other side.     Log all of your meters on the Concept2 logbook     Warm Up: ~8 Minutes Pause Drills with Loose Foot Straps    Workout: Time Pyramid @27 Stroke Rate with 1 Minute Rest between Work Efforts   Moderate Intensity on the way up, Challenging Intensity...

Workout 37: A strategist's dream workout.  Can you begin at a place where every round you can ski just a little farther? These 8 intervals have us literally racing against the pace we previously set for ourselves.    This is a great workout to kick off your SkiErg Sprint Training!  The Sprints are coming up fast - Here's a link to the  Concept2 SkiErg Training Program  should you want to join the...

Workout 36: This is the Calm and the Storm is coming. These 4 intervals will get you primed and ready to take on the work that lies ahead.   "Workout"   3 Minute Interval Steady @24 Easy   1 Minute Rest   3 Minute Interval Steady @26 Moderate   1 Minute Rest   3 Minute Interval 3 Rounds 45 Seconds @24 then 15 Seconds @26   1 Minute Rest   3 Minute Interval  Steady @26 Moderate   You are now ready...

Workout 35: Let's take our speed Up, then Up, and Up! Through these 6 intervals, our intensity grows as we push the revolutions to places of slight discomfort.   BikeErg Set Up   Warm Up:   1 Minute @70 1 Minute @80 30 Seconds ALL OUT   2 Minute Rest - Readjust Damper   1 Minute @75 1 Minute @85 30 Seconds ALL OUT   Workout:   6 Rounds...   30 Seconds @60 30 Seconds @65 30 Seconds @70 30 Seconds @...

Workout 34: Just like putting in a hard day of work, these two 12-minute intervals take us 'round the clock.  We ease in at the beginning, are uncertain we will make it through the middle and roll on out feeling like we can accomplish anything!    Warm Up:   3 Minutes Easy @24 2 Minutes Moderate @24 1 Minute with Power Strokes @24   Workout:   12 Minute Interval @24 SPM First Minute take 2 Power S...

Workout 33: Strength Training on the SkiErg. We seek to find our one minute max and test our ability to sustain work based off of that effort.   Workout:   5 Minute Warm Up Intensity @41 SPM    2 Minute Rest   3 Minute Moderate Intensity @41    2 Minute Rest   1 Minute Hard Intensity @41    2 Minute Rest   1 Minute Max Wattage Attempt @41    2 Minute Rest (Note Max Average Watts)   1 Minute Max Wa...

Workout 32: From a steady and stable baseline, these medium-length intervals teach us to hone our strength. Then, the progressive addition of speed helps us apply our strength quicker.     Learn more about the Concept2 ErgData App  and Register in the Concept2 Logbook   Warm Up: 10 Rounds of... 45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute) 15 Seconds of Power at Increasing SPMs* *2 Rounds...

Workout 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level.     Click here to see the Concept2 BikeErg Set Up   Warm Up: Two 4 Minute Intervals with 2 Minutes Recovery in between 4 Minute format: 30 Seconds @70 RPM  (chance to increase) 30 Seconds @70 RPM (chance...

Workout 30: Take a deep dive into the details of the full rowing stroke. A couple of avid C2 Rowers (one being our resident Olympian) join Cady and share their passion on the path to perfecting every push through the water.   Check out The 2019 World Rowing Masters Regatta - Rowers Ages 27+ take to the water with power, speed, and grace.  I hope you find it as inspiring as we do!   Your Workout:  ...

Join Concept2 Customer Support team member Jennifer as she talks with your Concept2 Podcast Host Cady to talk about the goals of the podcast, the best (and hardest parts), and to learn more about what to expect in this new season of the Podcast.  

Workout 29: So fast you won't even know what happened... It's shocking how a few mini bursts of effort will leave you energized, revived and satisfied.   Warm Up:    6 Rounds of Damper Lift   45 Seconds Ski @39 SPM  15 Seconds Rest   Set Damper to 1 at the start. During each rest period, increase the damper setting by no more than 1 number.   Workout:   6 Rounds of Consistent Effort    90 Seconds...

WORKOUT 28: Step onto this descending ladder of ascending challenge. Call it a motor-driven chain of individually linked steps on a track, where you just happen to be the motor.     Warm Up: 11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes)  1 Minute Rest   Workout: 9 Minute Interval (9 x 50 sec Easy, 10 sec Power) 1 Minute Rest 7 Min Interval (7 x 40 sec Eas...

Hi Friends! Thanks for tuning in to As The Flywheel Spins. It’s been a fantastic learning experience over the last 6 months. Each episode takes many hours and much energy, both physical and mental. We have worked really hard to stay focused on the requirements for consistently delivering a workout that will challenge you week after week. To date, there are 26 solid workouts available, two rowing t...

WORKOUT 27: The dog must have some energy! This workout's namesake Pepper is going to be honored when you accomplish these three components of power production.       Warm Up:   8 Continuous Minutes of Rowing   4 Rounds of increasing power...   1 Minute at 22 / 1 Minute at 24 1 Minute at 22 / 1 Minute at 26 1 Minute at 22 / 1 Minute at 28 1 Minute at 22 / 1 Minute at 30   No Rest     Power Play:  ...

WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.     NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes   Segment 1 (Warm Up): (200 Strokes @24 Damper of 4*)   30 Strokes Off / 10 Strokes On 25 Strokes Off / 15 Strokes On 20 Strokes Off / 20 Strokes On  15 Strokes Off / 25 Strokes On 10 Stroke...

WORKOUT 25: This workout kicks off with a little game of Fish and rolls right into a test of stamina. Where you set your bar becomes the target for your goals.   Warm Up (4 Minutes): Fish Game - Rack up as many points as possible during these 4 minutes of fun.    Extended Warm Up (~12 Minutes): 5 Intervals of 90 Seconds of Work with 1:00 Rest in between  Have the monitor set to meters and graduall...

WORKOUT 24: Because you just don't want to jump into a race cold. Use this workout to get you as primed and ready as you can be to tackle the infamous 2k time trial. You will be happy you did!   Warm Up (10 Minutes):   Rate Building Ladder Every minute increase the stroke rate and in addition gradually build in intensity Stroke Rates: 16/17/18/19/20/22/24/26/28/30     Workout A (6 Minutes):   Powe...

WORKOUT 23: Changing the Damper is like changing the environment in which we work.  Join us to experience the incredible variety we can find by adjusting the amount of air allowed to impact the flywheel. You may be surprised at where you feel most comfortable.   Warm Up (9 Minutes): 4 Min @20 Easy Rowing   1 Min REST   4 Min Interval 1 Min @22, 1 Min @24, 1 Min @26, 1 Min @28      Workout (17 Minu...

WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?"   Warm Up (11 Minutes): 3 Min @ 22 Light/Moderate/Hard 1 Min REST 3 Min @ 24 Light/Moderate/Hard 1 Min REST 3 Min @ 26 Light/Moderate/Hard   Workout (25 Minutes): 5 Min @ 28  Increasing in Intensity over 5 minutes from Mod to Hard  (Information...

WORKOUT 21: This one is for the books, the Logbook that is.  The Concept2 30 Minute Max Effort Challenge.  Motivated stroke by stroke as we visualize our power with the Force Curve display.   Warm Up (5 Minutes): Pick Drill - Arms Only Rowing, followed by Arms and Body Rowing, followed by Full Strokes   Workout (30 Minutes): This is a Concept2 Ranked Workout where the monitor is programmed for 30...