The Concept2 Workout Podcast3 Helmi 2021

Workout 71 - RowErg - Re-Set, Re-Start, Be Smart

Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress. Warm Up (~10 Minutes) (Programming begins at 3:45) Arms Only Rowing Arms and Body Rowing Arms, Body, Unlock Legs Rowing Arms, Body, Unlock and Compress Legs Bring Up Stroke Rate Bring Up Power Workout (~20 Minutes) (Programming Begins 21:00) 3 Intervals of 6 Minutes with 3 Minutes of Rest The 6 Minutes are broken down into: 2 Minutes @22 with a Light Intensity (light/HR Zone 2/RPE 4/2k+) into 3 Minutes @24 with a Moderate Intensity (medium/HR Zone 3/RPE 6/2k) into 1 Minute @28 with a Hard Intensity (high/HR Zone 4/RPE 8/2k-) Interval 1 is a test Row where we set ourselves a base. We use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3 Cool Down: Take things easy for the last few minutes on or off of your machine 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

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Jaksot(122)

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 ea...

22 Elo 20231h 26min

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...

10 Touko 202350min

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 mov...

28 Maalis 20233min

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 pr...

22 Maalis 202342min

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...

23 Joulu 202246min

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 ti...

15 Joulu 20221h 6min

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...

5 Joulu 202239min

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 b...

11 Marras 202243min