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The Concept2 Workout Podcast
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The Concept2 Workout Podcast

Author: Concept2Channel

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A weekly podcast that provides access to an instructor led workout specific to Concept2 equipment
11 Episodes
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Workout 6 - RowErg - The Damper Dance
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 Damper, changes the environment you are working in.  You provide the resistance in that environment.  This is a great workout to figure out actually how you work with the flywheel. First, 10 X 1 Minute Intervals with 30 Seconds Rest in between Power will remain at Moderate Intensity* (working in Watts)Stroke Rate will remain at 24 strokes/minuteDamper will adjust each interval: @10 / @8 / @6 / @4 / @2 / @1 / @3 /@5 / @7 / @9 Then,5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice  *Moderate Intensity for you may look very different than someone else's Moderate Intensity.  The way I would describe this is a 6 - 8 on a scale of 1 to 10 if you were to rate your perceived exertion.  Where there is room to push harder if I asked you to, and your effort is no walk in the park.    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.DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK
Workout 4 - RowErg - Short and Spicy
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 are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  After a 2 minute break, we do it again! 1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 2:00 minutes Full Rest1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 20 seconds of Power1:40 minutes Steady State, 20 seconds of Power There it is, short and sweet! Enjoy your workout!!   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).  DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
Workout 3 - RowErg - Track Your Calories
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 of 24 for the entire workout. Set 1: 12 Minutes - 6 Intervals of 1 Minute of Max Calories, with 1 Minute Rest to Recover Set 2: 10 Minutes - 5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes All Rest (between intervals or between sets) can be completely off the machine or just a light effort. Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during. Enjoy your workout!!  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).  DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
Workout 2 - RowErg - Power Play
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.  The first set we maintain a 24 stroke rate, the second set we hold a 26, and the third set we go back to holding 24 strokes per minute. Here is what each 7 minute set looks like:   2:00 Easy Effort0:30 Power Effort1:00 Easy Effort0:30 Power Effort0:30 Easy Effort0:30 Power Effort1:00 Easy Effort1:00 Power Effort We follow this with a 1 minute Rest Each "Easy" effort should feel like you can maintain a conversation as you work.  Try hard to keep your stroke rate steady even through this phase. Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during. We hope you enjoy your workout!!  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).  DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website. USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
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