The Concept2 Workout Podcast

WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.   Warm Up (8+ Minutes):   ~4 Minutes of light rowing on your own 4 Minute guided formal Warm Up with some power pieces for strength    Workout (32 Minutes):   16 X 1 Minute of Work Intervals (1 Minute of Rest in between)   Set 1:  4 Intervals @ 22 Set 2:  4 Interval...

WORKOUT 19: You have the capacity to endure more than you realize.  Often you'll find yourself holding back, and yet moments later you too, are hanging on.  Your effort should be tempered to withstand the duration of this challenge.   Warm Up / Workout / Cool Down (50 Minutes):   After a handful of requests for longer workouts, we put together this 50 minute steady state effort; with a twist, of c...

WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.   Warm Up: (9 Minutes)   1 Min @16 Easy 1 Min @18 Easy 1 Min @20 Easy 1 Min @22 Easy 1 Min @24 Easy 1 Min @26 Easy 1 Min @26 Moderate 1 Min @26 Hard   Workout: (27 Minutes)    These three 9 minute in...

WORKOUT 17: Come with us on a tour of the Crew Classic.  Be one of the athletes to take on the race course here in sunny San Diego.     Ever wonder what it takes for a crew to get set up and ready for their sprint race?  Join Cady and Peter as they take you stroke by stroke up to the starting line to kick off the Spring Regatta season at the San Diego Crew Classic.     The tour begins with some wa...

WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines.  The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel!   Warm Up (20 Minutes):   3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity   If you have access to all three machines, start on the RowErg for the first 6 minut...

WORKOUT 15: Increasing speed and intensity is the easy part.  Where the challenge lies is in dialing back but not dropping off.   Warm Up plus Workout (30 Minutes):   5 Rounds of 5 Minute Intervals with 1 Minute Rest in between   Each 5 Minute interval is split up into 5, 1 Minute segments.  Each segment has a defined Stroke Rate goal.  The intensity in the first interval is light.  Beyond that fi...

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.   Warm Up (11 Minutes)   3:00 WORK @24  REST 3:00 WORK @24/26/28 REST 3:00 WORK @28   WORK intensity is defined as... :60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard       Workout (~15 Minutes)    Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Res...

WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time.   Warm Up (12 Minutes)   1:00 Set Up 3:00 Easy (4-5 on RPE Scale) 2:00 Moderate (5-7 on RPE Scale) 1:00 Hard (7-9 on RPE Scale) 2:00 Moderate 3:00 Easy   Workout (~24 Minutes)    Segment 1:  6 Rounds of 45 Second Sprints with 1:15 Rest in between   BREAK   Segment 2: ...

WORKOUT 12: Set a solid baseline pace, and the challenge begins from there.    The Challenge   5 Min Interval @ Self Determined Moderate Pace (X*) 2 Min REST 4 Min Interval @ Calculated Goal (X-5) 1 Min REST 3 Min Interval @ Calculated Goal (X-10) 1 Min REST 2 Min Interval @ Calculated Goal (X-15) 1 Min REST 1 Min Interval @ Calculated Goal (X-20)   *X represents your average split for the duratio...

WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates.   Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity.     5 Rounds of 3 Minute Intervals with 20 Second Rest    Interval 1 - 3 Minute steady state low intensity @ 24 Interval 2 - @24* Interval 3 - @22* Interval 4 - @24* Interv...

WORKOUT 10: Endurance Rowing sprinkled with some Threshold Training   (40 Minutes) A rate climb warm up brings us into this workout.  We build in rate and power to find the pace we call our "Comfort Zone" which we row at a stroke rate of 24.  We do spend the majority of our work in this zone.   **Comfort Zone would be a 6 on our Rate of Perceived Exertion (RPE) Scale**   We will complete twelve 30...

WORKOUT 9.2: Practice your connection to the machine with this Drill.    (~12 Minutes) Call this a warm up or a mini workout or just some skill work.   Without relying on the foot straps, we tap into a better engagement through our core and use that to keep the feet locked into the foot stretchers throughout the entire stroke.     (Try combining this episode with Workout 9.1 for a full workout)  ...

WORKOUT 9.1: Practice your Stroke Sequencing with this Drill.    (~15 Minutes) Call this a warm up or a mini workout or just some skill work.   We work the posture details of the front end, the back end, the front half and the back half of the rowing stroke.      (Try combining this episode with Workout 9.2 for a full workout)   Remember, feedback is important!  Please forward any questions or com...

WORKOUT 8: Rise to this challenge with short interval power and speed work.   Warm Up (12 Minutes) Test the Waters   4 X 2:30 Work Intervals with :30 Rest in between   Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26 Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28 Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30 Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32...

BONUS FOR BEGINNERS: First time on the Indoor Rower?  Let me introduce you!   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.   Will you learn the best way to set up the machine for yourself? Yes. Will we review the 4 ele...

WORKOUT 7:    Rate Climb Warm Up (14 minutes)     4 X 2 Minute Intervals with 1 Minute Rest in between   Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.   Interval 1: 1 Minute @ 30, 1 Minute @ 34 Interval 2: 1 Minute @ 34, 1 Minute @ 38 Inte...

WORKOUT 6: Come test each damper setting and find power outside your comfort zone.   Warm Up (10 minutes) - 10 Minute Steady State @24 Stroke Rate   Work (~25 minutes) - During this workout we will experience what each damper setting feels like.  We will hold our stroke rate steady, our power output steady and will see how changing the damper will effect the way we work the machine.  Changing the...

WORKOUT 5: Let's put that machine to work! A FULL hour of work that is...   Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest   Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity...

WORKOUT 4: Short on time? You can still workout! Join us on the Concept2 Indoor Rower.   Warm Up (5 minutes) - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest   Work (~20 minutes) - This segment is a practice of control over your intensity.  Because it is a continuous effort for just about 8 minutes, your intensity needs to support the duration.  As we move through this workout, you a...

WORKOUT 3: A packed full hour of work on the Concept2 Indoor Rower.   Warm Up ~ 7 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s.    Work ~ 30 minutes - we have 3 sets of varying interval lengths.  We will take 2 - 4 minutes to recover in between each set.  We work to maintain a stroke rate o...

WORKOUT 2: Power up with 3 powerful 7 minute intervals on the Concept2 Indoor Rower.   Warm Up ~ 5 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s.    Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes.  We will take 1 minute to recover in between each interval.  T...

Hi!  Welcome to the Concept2 Workout Podcast.  This is our pilot episode that invites you to listen as you engage with your Concept2 machine.  We will lead you through a workout with the goal in mind of accumulating as many meters as we can for the Concept2 Holiday Challenge. WORKOUT 1: This episode is under an hour and takes you through approximately 45 minutes of work on the Concept2 Indoor Rowe...