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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Estimated from 6 chart positions in 6 markets.
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- 🇺🇸US · Fitness#1935K to 30K
- 🇳🇱NL · Fitness#1311K to 10K
- 🇵🇪PE · Fitness#930K to 100K
- 🇭🇺HU · Fitness#883K to 10K
- 🇧🇪BE · Fitness#110500 to 3K
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28K to 109K🎙 Biweekly cadence·122 episodes·Long inactive - Monthly Reach
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40K to 156K🇵🇪64%🇺🇸19%🇳🇱6%+3 more - Active Followers
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12K to 47K
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Recent episodes
Self Propulsion Laboratory - Long RowErg - Final Episode
Aug 22, 2023
1h 26m 52s
All Fun and Games - Long RowErg - Workout 102
May 10, 2023
50m 13s
What Makes Your Flywheel Spin
Mar 28, 2023
3m 26s
Farther Not Faster - Medium RowErg - Workout 101
Mar 22, 2023
42m 46s
Workout 100 - RowErg - Buried Treasure
Dec 23, 2022
46m 01s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 8/22/23 | Self Propulsion Laboratory - Long RowErg - Final Episode | Final Episode: We're going to test the different environments we can work out in by playing around with our RowErg's damper setting. We'll simulate rowing through water of varying conditions — from easy-going to thick mud. Farewell for Now: This is our final episode of As the Flywheel Spins. We are leaving you with more than 100 workouts, and we hope you'll continue to use this podcast to keep you motivated and moving. Let's stay connected! Follow Coach Cady on Instagram @hart.cady. Total Workout Time: 1 hour with 15 minute warmupProgramming starts at [4:22]Warmup starts at [6:25] Warmup: 10 intervals at a 24 stroke rate with varying damper settings. Workout: 8 six-minute intervals at varying or consistent stroke rates and damper settings at 8, 2, 7 and 3. Two minutes of rest between each interval. Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 1h 26m 52s | ||||||
| 5/10/23 | All Fun and Games - Long RowErg - Workout 102 | Workout 102: Ready steady go! We'll hover at a comfortably challenging intensity while uncovering a little gem in our monitor. Ready to work hard and play some games? Dive in! Total Workout Time: 30 minutes with 10 minute warmupProgramming starts at [1:48]Warmup starts at [3:22] Workout A 30 minute steady-state row at a 22 stroke rate. **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 50m 13s | ||||||
| 3/28/23 | What Makes Your Flywheel Spin | ATFS listeners share what motivates them on the machine and how they feel after a workout. We want to hear from you! Send an email or voice recording to info@concept2.com and share what keeps you moving on your Concept2 machine. | 3m 26s | ||||||
| 3/22/23 | Farther Not Faster - Medium RowErg - Workout 101 | Workout 101: Get ready to power up your legs and propel yourself farther with each new interval. As we push the limits of what we feel is possible, the potency of our stroke will be revealed. We'll practice controlling our stroke rate, throttling our power, pacing our effort, and kicking things into high gear when it's time. Total Workout Time: 21 minutes (30 mins with rests)Programming starts at [3.36]Warmup starts at [5.44] Workout Seven one-minute intervals with 30 seconds of rest in between. We'll do this three times. **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 42m 46s | ||||||
| 12/23/22 | Workout 100 - RowErg - Buried Treasure | Workout 100: Discovering our strength happens inside these segments. Each one is different. All expose our potential in a rewarding way and leave us feeling better than when we began, stronger than we realized. We'll make progress with every step. Use ErgData to record your workouts and track your progress! Total Workout Time: 36 minutesProgramming starts at [3.07]Warmup starts at [4:51] Workout Three 12 minute intervals with two minutes of rest in between. Each is formatted a little differently, so get ready to mix it up! **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 46m 01s | ||||||
| 12/15/22 | Workout 99 - RowErg - Our Hour | Workout 99: Connect and Go, Let's 'Just Row'. To keep the clock ticking, we must keep ourselves moving. With not a minute to spare, this hour holds space to find a sustainable effort but also finds time to bring us up to speed and push our power. If you haven't done it already, download the ErgData app and sync your ATFS workout with your logbook workouts. You can see much more detail, stroke by stroke, for those interested. Total Workout Time: 1 hour Programming: Get your ErgData app prepped and press "Just Row" Workout starts at [4:13] Drill 1: arms only; arms and body; arms, body, pop the knees. Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22 Drill 3: leg only, legs and body, full strokes @ 22 Intervals: (with active recovery @ 20-22 between each) 1 minute moderate, 1 minute hard @ 24 (x2) 45 secs moderate, 45 secs hard @ 24 (x4) 30 secs moderate, 30 secs hard @ 24 (x6) 15 secs moderate, 15 secs hard @ 24 (x8) 4 mins easy with final ten powerful strokes Cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 1h 06m 15s | ||||||
| 12/5/22 | Workout 98 - You’re the Zest - RowErg | Workout 98: (Pyramid) Let's spice up a basic pyramid with short bursts of power! We'll work up a sweat, feel accomplished and discover that any workout can be made interesting with a bit of creativity. This was one of our Concept2 Workouts of the Day, which you find on the ErgData app and our website. Check out a new workout every day! Total Workout Time: about 30 minutes Programming starts at [2:51] Warmup: 4 minutes @ 22; building intensity 2 minutes rest Intervals (with 2 minutes rest in between each): 3 minutes @ 24; consistent power 2 minutes @ 24; 12 powerful strokes (x2) 1 minute @ 24; 12 powerful strokes 2 minutes @ 24; 12 powerful strokes (x2) 3 minutes @ 24; 12 powerful strokes (x3) 4 minutes @ 24; 12 powerful strokes (x4) 2 minutes cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 39m 04s | ||||||
| 11/11/22 | Workout 97 - RowErg - Define your Priority | Workout 97: (Short Max Effort + Long Steady State) Let's set a solid target for a long row using our max effort. The goal is simple: get all our energy out on the machine while still standing strong by the end of the workout. Total Workout Time: 30 minutes Programming starts at [2:47] Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Followed by 5 minutes of rest and one final 20 minute interval. Warm Up: 4 minutes @ 22 3 minutes @ 24 2 minutes @ 22 1 minute @ max effort (26 or more) 5 minute rest 20 steady minutes @ 24 **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 43m 57s | ||||||
| 10/31/22 | Skeleton Crew Challenge - BikeErg - Workout 7 | Join us for the Concept2 Skeleton Crew Challenge - Final Workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 36m 47s | ||||||
| 10/30/22 | Skeleton Crew Challenge - RowErg - Workout 6 | Join us for the Concept2 Skeleton Crew Challenge - Workout 6 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 25m 27s | ||||||
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| 10/29/22 | Skeleton Crew Challenge - RowErg - Workout 5 | Join us for the Concept2 Skeleton Crew Challenge - Workout 5 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 34m 26s | ||||||
| 10/28/22 | Skeleton Crew Challenge - RowErg - Workout 4 | Join us for the fourth Concept2 Skeleton Crew Challenge workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. Check out today's Concept2 Workout of the Day (WOD) — it's this workout! Follow along and you'll wind up on the Daily Honorboard. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 27m 49s | ||||||
| 10/27/22 | Skeleton Crew Challenge - BikeErg - Workout 3 | Join us for the third Concept2 Skeleton Crew Challenge workout! Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. Check out today's Concept2 Workout of the Day (WOD) — it just so happens to be this workout! Follow along and you'll wind up on the Daily Honorboard. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 35m 05s | ||||||
| 10/26/22 | Skeleton Crew Challenge - SkiErg - Workout 2 | Join us for the Concept2 Skeleton Crew Challenge - Workout 2 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 36m 51s | ||||||
| 10/25/22 | Skeleton Crew Challenge - RowErg - Workout 1 | Join us for the Concept2 Skeleton Crew Challenge - Workout 1 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer. To Participate: Create a Logbook Account: https://log.concept2.com/ Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your Meters manually each Workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) | 50m 05s | ||||||
| 10/25/22 | Warm-up 15 | We've got a fifteen minute warm-up to get you pumped up for the rest of your workout. Total Work-up Time: About 15 minutes Monitor set up starts @ 0:56 **LISTENER REQUEST** We would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 18m 21s | ||||||
| 10/12/22 | BONUS RELEASE - Row Basics - 3 | BONUS FOR BEGINNERS: New to the Indoor Rower? Let's explore together. 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 or Row Basics 2 if you are looking for guidance on rowing stroke form and technique. Will we learn how to be in control of our stroke rate? Yes. Will we learn how to adjust our effort to row longer distances? Yes. Will we learn how speed and power work together and separately? Yes. Will you actually get a workout? Yes! Want to watch, before your listen? Check out our website content on Training and Technique. **LISTENER REQUEST** Help us build a segment on our show! It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps: Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com 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 | 41m 13s | ||||||
| 7/29/22 | Workout 96 - RowErg - 10-4 | Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you. Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process. Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily Stay tuned for a conversation with Benjamin after the workout! Total Workout Time: About 30 minutes Programming starts at [3:06] Monitor set up: 3 minute intervals, 1 minute rest Warm Up: Damper @ 10 Stroke rate 20, 22 and 24 1 minute rest Interval 2: Damper @ 9 Stroke rate 24 1 minute rest Interval 3: Damper @ 8 Stroke rate 24 1 minute rest Interval 4: Damper @ 7 Stroke rate 24 Rest and reprogram the monitor Interval 5: Damper @ 6 Stroke rate 24 1 minute rest Interval 6: Damper @ 5 Stroke rate 24 1 minute rest Interval 7: Damper @ 4 Stroke rate 24 Cool down **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 50m 17s | ||||||
| 7/21/22 | Workout 95 - RowErg - Keep Growing | Workout 95: (Pyramids with Growing Power) We've got three pyramids to tackle, and we'll test our stamina and power along the way. With each pyramid, our stroke rate and time will rise and fall, but our intensity will keep growing. This workout begins light and easy, but by the end, we'll be leaving it all on the machine. Stay tuned for a conversation with Cady's class after the workout! Total Workout Time: 30 minutes Programming starts at [2:13] Monitor set up: 9 minute intervals, 1 minute rest Warm Up: 1 minute @ 20 2 minutes @ 22 3 minutes @ 24 2 minutes @ 22 1 minute @ 20 Rest for 1 minute Workout: 1 minute @ 22 2 minutes @ 24 3 minutes @ 26 2 minutes @ 24 1 minute @ 22 Rest for 1 minute 1 minute @ 24 2 minutes @ 26 3 minutes @ 28 2 minutes @ 26 1 minute @ 24 **LISTENER REQUEST** I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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 | 38m 43s | ||||||
| 6/22/22 | Workout 94 - BikeErg - Tribe Ride | Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe! Send in an email or voice recording to info@concept2.com and share your experience! Total Workout Time: 30 minutes Programming starts at [1:32] Monitor set up: 6 Minute Intervals, no Rest Interval 1 (warm up): 3 Minutes - 2 Minutes - 1 Minute increasing intensity Interval 2: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity Interval 3: 1 Minute - 4 Minutes increasing intensity - 1 Minute Interval 4: 6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity Interval 5: 1 Minute - 2 Minutes - 3 Minute increasing intensity | 39m 05s | ||||||
| 5/7/22 | Workout 93 - RowErg - Rest Assured | Workout 93: (Continuous with short bursts of power) Get ready to row non-stop for thirty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Total Workout Time: 30 minutes Programming starts at [3.50] Monitor set up: 7.5 minute intervals without rest. Interval 1 (warm up): Steady 22 with bursts of power Interval 2: Switching back and forth from 24 to 22 (4x) Interval 3: Switching back and forth from 24 to 22 (4x) Interval 4: Switching back and forth from 24 to 22 (4x). Add a burst (or two) of 26 if you're feeling extra spicy. Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 37m 17s | ||||||
| 4/16/22 | Let’s Move Long and Strong | Happy Spring and welcome back to ATFS! We’ve curated a dynamic playlist that tests your stamina in preparation for the Concept2 Marathon Challenge [May 1-15]. Five workouts are linked below. Feel free to do them in order or mix them up on your own workout schedule. There's also a BikeErg workout to keep your legs moving and heart pumping. Workout 84 - RowErg - Alternation Fluctuation Workout 70 - RowErg - High Five, Low Five Workout 59 - RowErg - Right Here Waiting For You Workout 77 - RowErg - Back and “Fourth” Workout 51 - RowErg - Feed Your Hunger Bike bonus: Workout 85 - BikeErg - Three Peak To participate in the Marathon Challenge: Create a Logbook account: https://log.concept2.com/ Grab total meters from each workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory Enter your meters manually each workout: Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout. If you have ErgData linked to your Logbook account, syncing your meters will enter you in the challenge as well: https://www.concept2.com/service/software/ergdata Because the Concept2 Marathon Challenge is an Individual Challenge, having a Logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) Listen to Coach Cady introduce the challenge and playlist. | 2m 13s | ||||||
| 3/3/22 | Workout 92 - RowErg - Free Energy | Workout 92: (Medium Steady State Intervals) How fun is it to unlock all the little places our energy likes to hide out, especially when it doesn't feel like we have to work harder to do it! Is faster better? Many times it's not, but sometimes it actually is. Holding our stroke rate steady is definitely an elementary skill to practice and therefore this workout provides a great building block for a beginner rower. That being said, I would challenge any mid level to advanced rower to play with this workout and joyfully recognize the positive subtleties in the practice as well. I know I was pleasantly surprised. I would love to hear your feedback! Send in an email or voice recording to info@concept2.com and share your experience! Total Workout Time: 40 Minutes Programming Starts at [2:07] Monitor Set Up: 6 Minute Intervals with 2 Minutes Rest Interval 1: Stroke Rate 20 - 20 - 20 - 20 - 20 - 20 Interval 2: Stroke Rate 20 - 24 - 20 - 20 - 24 - 20 Interval 3: Stroke Rate 20 - 24 - 28 - 20 - 24 - 20 Interval 4: Stroke Rate 20 - 24 - 20 - 20 - 24 - 28 Interval 5: Stroke Rate 20 - 24 - 28 - 20 - 24 - 28 Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 45m 13s | ||||||
| 2/16/22 | Workout 91 - RowErg - Tip the Scale | Workout 91: (Moderate Length Building Intensity Intervals) From fixed tempo, to full tilt. We take a consumable amount of calories and stack them up at the front end to find moments of recovery. Total Time: 30 Minutes Program Set: 1 Minute Intervals/No REST X 30 Warm Up (First 6 Minutes) Pick Drill starting at the finish Building in Power One Minute Calorie Count Workout (24 Minutes) 4 Opportunities... Minute 1: SET a number of Calories in 1 Minute Minute 2: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 3: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 4: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 5: Reach SET number of Calories in less time / use remainder of minute to Rest Minute 6: REST Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 36m 44s | ||||||
| 2/2/22 | Workout 90 - RowErg - Drive Fast, Take Chances | Workout 90 (Long Moderate Intensity Intervals sprinkled with Short High Intensity Bursts) To pick up the power is to pick up your speed through the Drive. While the steadiness of the Recovery anchors our confidence, it also allows us to find the courage to meet and break through boundaries and redefine our edges of comfort. Total Time Commitment: 40 Minutes Total Workout Time: 40 Minutes Programming begins at: [2:44] 3 X 12 Minute Intervals with 2 Minutes Rest Warm Up: 4 Minutes @22 Easy Build 4 X 1 Minute Intervals of 45 Seconds @24 / 15 Seconds Easy @22 4 X 1 Minute Intervals of 30 Seconds @26 / 30 Seconds Easy @22 Rest 2 Minutes Workout: 4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24 4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24 4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24 Rest 2 Minutes 4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24 4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24 4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24 Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? As The Flywheel Spins "Row Basics" 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). You can also complete our survey here. Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK | 46m 42s | ||||||
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Chart Positions
6 placements across 6 markets.
Chart Positions
6 placements across 6 markets.