The Concept2 Workout Podcast

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 warmup Programming 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

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 warmup Programming 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

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. 

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

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 minutes Programming 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      

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      

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      

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

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

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

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

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

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

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

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. 

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  

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

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

Workout 89 (Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.   Total Time Inside Workout: 40 Minutes [Programming begins at 2:23]   Using Rate of Perceived Exertion (RPE) Scale  Warm Up (10 Minutes) 4 Minutes 3-5 RPE 3 Minutes 5-7 RPE 2 Minutes 7-9 RPE 1 Minute 3-5 RPE   Immediately into  Workout (20 Minutes)   Intervals of Work 2:30  4-5 RPE 2:00  5-6 RPE 1:30  6-7 RPE 1:00  7-8 RPE :30  9-10 RPE :30  9-10 RPE 1:00  7-8 RPE 1:30  6-7 RPE 2:00  7-8 RPE 2:30  8-10 RPE   30 Seconds Easy between each interval    Immediately into Gradual Cool Down (10 Minutes) 1 Minute  4-5 RPE 2 Minutes  5-6 RPE 3 Minutes  6-8 RPE 4 Minutes 3-4 RPE   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

Workout 88: (Short Max Effort inside Medium Length Intervals) A benchmark workout to establish performance based metrics for Stamina and the ability to Recover. Unlock your potential, then impress yourself as you push past those limits.    Warm up into Workout 3 X 9 Minute Intervals / 3 Minute Rest    Round 1: Warm Up to understand Format Round 2: Practice Stroke Rates for Performance  Round 3: Full Test   Format of each Interval: 2 Minutes Easy/Moderate Intensity 1 Minute Maximum Intensity 6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.   Cool Down  3 Minutes Easy   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

In celebration of all of the hard work you've accomplished on and off your machine this year, we've put together a playlist of your top five workouts from 2021. The workouts are linked below. Feel free to do them in order throughout the week or mix them up on your own workout schedule.    1. Workout 70 - RowErg - High Five, Low Five   2. Workout 80 - RowErg - Speed Play   3. Workout 78 - RowErg - Step Down   4. Workout 72 - RowErg - Whatcha Got, Hot Shot?!   5. Workout 79 - RowErg - Battle Paddle   Help shape our 2022 season by completing our end of the year survey. We'd love to get your feedback on 2021 workouts, music, and more!   Stay tuned for more As the Flywheel Spins episodes, challenges, and playlists in January. Our first episode of 2022 will be released on January 4th.   Cheers to the new year, and Happy Holidays!  

Workout 87: (Medium Length Intervals) Ready to feel powerful? This long workout has us applying force in a variety of environments. We'll capture a connection with the front end of our stroke and play with different damper settings all while racking up those Holiday Challenge meters.    Warm up into Workout 5 X 2 Minute Intervals / 1 Minute Rest  @ 20, 22, 24, 26, 28   Skill Piece  5 X 1 Minute Intervals:  Legs only powerful strokes into rowing @ 24   Workout 5 X 4 Minute Intervals / 2 Minutes Rest Easy/Moderate @ 24, Recover @ 20, Work @ 26   Cool Down  5 Minutes    **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! 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 question: How do you cool down? Step 4: Save and Send your audio files to info@concept2.com   To Participate in the Holiday 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 Holiday Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) For more info check out: https://log.concept2.com/challenges/holiday    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 86: It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and our very own As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval!   Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22 2 Minute Rest   Interval 2: Force Curve Focus @24+ SPM 2 Minute Rest   Interval 3: Max Meter Test 5 Minute Steady @24 SPM 2 Minute Rest   Interval 4: Max Meter Retest 5 Minute Power @24 SPM   Keep listening for a cool down conversation with Coach Cady and ATFS producer Leah.    **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   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

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!)

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!)

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!)

Join us for the Concept2 Skeleton Crew Challenge - Workout 4 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!)

Join us for the Concept2 Skeleton Crew Challenge - Workout 3 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!)

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!)

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!)

Workout 85: (Long Variable Intervals) Come ride the rolling hills. Drive up and descend three mountains of intensity aimed to build our stamina and endurance. We play with the ways in which we can change our power to make the challenge feel right.    Join us for our Skeleton Crew Challenge - Next week! https://log.concept2.com/challenges/skeleton-crew   Warm Up into Workout 3 X 12 Minute Intervals   3 Minutes Low Intensity  2 Minutes Moderate Intensity 1 Minute Moderate to High Intensity 1 Minute High Intensity 2 Minutes Moderate Intensity 3 Minutes Low Intensity   Cool Down: DIY   **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

Workout 84: (Long Steady State) A gradual ascent in stroke rate only to fall back into the valley and climb back up once again. We must manage our power as there's no time for breaks along this journey.   Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew   Warmup Into Workout: 30 X 1 Minute Intervals   Stroke Rate Targets   22-24-22 24-26-24 26-28-26 28-26-28 26-24-26 24-22-24 22-24-22 24-26-24 26-28-26 28-30-28   **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   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

Workout 83: (Variable Intervals) The heat rises as we pour ourselves into these sets. Seasoned with increasing stroke rates and decreasing intervals, we test, test, and retest to maximize the flavor.     Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew   Warm-up and Workout:   3 Rounds... 4 Minutes @22 1 Minute Rest 3 Minutes @24 1 Minute Rest 2 Minutes @26 1 Minute Rest 1 Minute @28     **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   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  

Workout 82: (Interval Workout) Twenty eight minutes of continuous effort with plenty of opportunity to pump up the power. Our power stays lit for a minute at a time and gets switched on more and more the further we get into our intervals.     Join us for our Skeleton Crew Challenge - Last week of October! https://log.concept2.com/challenges/skeleton-crew   4* X 7 Minute Intervals *yes, I mistakenly claim we are doing 5, but it's just 4   (28 Minute workout start to finish) Warm Up into Workout: Interval 1: 3 Minutes Moderate 1 Minute Hard 3 Minutes Moderate Interval 2: 2 Minutes Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 2 Minutes Moderate Interval 3: 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate Interval 4: 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard 1 Minute Moderate 1 Minute Hard   **LISTENER REQUEST** Help us build a new 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   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

Workout 81: (Medium Length Intervals - Power Pyramid) A gradual build to a test of power. We tap our bravery at the beginning, feel our might through the middle and use our wisdom to guide the real work through the rest of the workout.    (30 Minute workout start to finish) Warm Up Into Workout: 4 Minute Interval Easy building in Power Strokes 1 Minute Rest 4 Minute Interval with 5 Power Strokes at the Top of Every Minute 1 Minute Rest 4 Minute Interval with 10 Power Strokes at the Top of Every Minute 1 Minute Rest 4 Minute Interval at Full Power  1 Minute Rest 4 Minute Interval with 10 Power Strokes at the Top of Every Minute 1 Minute Rest 4 Minute Interval with 5 Power Strokes at the Top of Every Minute 1 Minute Rest   **LISTENER REQUEST** Help us build a new 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   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

Workout 80: (Short Varied Intervals) Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.   (30 Minute workout start to finish) Warm Up:  50 Sec Jog 10 Sec Transition 50 Sec Power Jog 10 Sec Transition 50 Sec Walk 10 Sec Transition Workout: 9 Rounds... 50 Sec Sprint 10 Sec Transition 50 Sec Jog 10 Sec Transition 50 Sec Walk 10 Sec Transition     **LISTENER REQUEST** Help us build a new 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   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

Workout 79: (5k Race Scenario - High Stroke Rate 30/32*) Take a tour down the Charles River with us as we follow along with the Concept2 Men's 8 as they warm up and race the long course. Coxswain, Dan Gilbert leads the charge and keeps our focus inside the boat.  How fun is it to be on the water?!   *Racing stroke rates are much higher than we practice regularly, we can drop the damper down to 3 and challenge ourselves to hold their rhythm or if you prefer, find your own manageable stroke rate to race with.   Warm Up: (Length 25 Minutes, no monitor programming)   Light Paddle off the docks   Pause Drill: Pausing at a particular moment inside the Recovery Phase of the stroke and continuing to row upon hearing the command "Row". Today we pause at the body over position at the middle of our Recovery. Our arms are long, our torso is pitched forward and our legs are still straight. When we give the command "Row" the knees begin to bend and one stroke is completed before reaching the same point to pause again.   3-4 sets of 10 and 20 Strokes to build up Stroke Rate and Pressure   Workout: (Length 17 Minutes, no monitor programming)   4800m race experience down the Charles River with the 2019 Concept2 Men's 8.   Cool Down: Paddle back to the docks   **LISTENER REQUEST** Help us build a new 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   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

Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.   Warm Up into Workout: (Length 26 Minutes Total, all programming begins at 5:00)   4 Sets of 5 Minute Intervals with 2 Minutes Rest   5 Minute Interval Breakdown: 5-3 Minutes: Build to a Fast Stroke Rate 3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady   Cool Down: DIY   **LISTENER REQUEST** Help us build a new 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   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

Workout 77: (Steady State with Short Intervals) An infinity loop of intensity at your sweet spot with scheduled brief moments of lively efforts to help us turn those corners. In this comfortably hard zone our body can produce great power while preserving our lungs.    **NEW! LISTENER REQUEST** Help us build a new 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   Warm Up: (Length  40 Minutes, all programming begins at 3:45)   Workout: 4 Minutes (Warm Up) Rate increase to Stroke Rate @26   Three 12 Minute Sets   4 Minutes at Steady State Endurance (6-7 RPE) 4 Minutes with 3 Short Higher Intensity Intervals 4 Minutes at Steady State Endurance (6-7 RPE)   No Rest Between Intervals   Cool Down: 4 Minutes Easy    **LISTENER REQUEST** Help us build a new 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   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

Workout 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good!   Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the on-the-go mobile rowing app adventure, their mission is the same, to deliver 45 minute workouts and an effective rowing-based fitness program.   Check them out: Website: RowHouse RowHouseGO for iOS and Andriod   Warm Up into Workout: (Length  35 Minutes begins at 3:00)   10 Minutes (Warm Up) RATE: Starting at a Stroke Rate of 16, increase by two every minute   8 Minutes POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24    6 Minutes POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard   4 Minutes RATE: Starting at a Stroke Rate of 22, increase by two every minute   2 Minutes POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!   Cool Down: Relax and row easy as you listen to our interview   **LISTENER REQUEST** Help us build a new 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   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

Workout 75: (Many Medium Intervals) A little exploration of our intensity inside these timed sets. We define our base early on and find comfort there.  Then, we create and hold the space to enjoy three more higher levels.   We know it's been some time since we released a BikeErg coached workout, so enjoy BikeErg friends! Know that just because we are on a BikeErg doesn't mean it's a workout you need to skip if you have a RowErg or a SkiErg. Please join us!   Warm Up Into Your Workout (~50 Minutes) (Programming begins at 3:00)   9 Rounds of... 5 Minute Intervals 1 Minute Rest   Cool Down: DIY Ride or Stretch   **LISTENER REQUEST** Help us build a new 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   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

BONUS FOR BEGINNERS: New to the Indoor Rower?  Let's explore together.   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. Beginners' please check out Row Basics - 1 if you are looking for guidance on rowing stroke form and technique.   Will you learn how to program the Performance Monitor? Yes. Will we review the Order of Operations of the rowing stroke? Yes. Will you see all the ways we can measure our effort? Yes.  Will we practice changing up the power of our movement? 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 new 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

Workout 74: (Variable Intervals) Put in your effort early on the longer intervals as they will disappear quickly. On the contrary, there will be plenty of opportunity to sharpen your strength each time the shorter intervals come up.   Post-Workout Interview: Alex Dunne of Concept2 UK shares his experience with the development of the Concept2 Apps as well as the  exploration of various other Apps that connect with the Concept2 performance monitors. He explains how this technology is not only engaging to the individual, but also responsible for building a strong Concept2 community.    Check it out: ErgData: The Concept2 App that will help you track the details of your workouts in the Concept2 Logbook. ErgRace: The Concept2 Software designed to run indoor races. A mobile App, called ErgRace Mobile is also available for remote participation. Compatible Apps: An extensive list of Apps that will connect with the PM5 monitor to provide a variety of experiences.    Warm Up (~4 Minutes) (Programming begins at 6:30) Using Just Row  Building up in Stroke Rate and Power (@22, @24, @26)   Workout (~40 Minutes) (Programming begins at 12:00) Stroke Rate @26 Every Round adding Power    1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace 4 Minutes at Recovery Pace 5 Minutes at Working Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace 4 Minutes at Recovery Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace 3 Minutes at Working Pace REST 1 Minute at Working Pace 2 Minutes at Recovery Pace REST 1 Minute at Working Pace   Cool Down: Row or stretch while listening in to our interview   **LISTENER REQUEST** Help us build a new 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   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

Workout 73: (Variable Intervals) Fine tune your rhythm and motion during each block of intervals inside this workout. Of course you can increase your power as the duration of the intervals decrease, but can you stay consistent until the finish? There's only one way to find out!   **LISTENER REQUEST** Help us build a new 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   Warm Up (~5 Minutes) (Programming begins at 3:00) Using Just Row   Workout (~40 Minutes) (Programming begins at 12:00) Stroke Rate @24    4 Rounds of 4 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 3 Rounds of 3 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 2 Rounds of 2 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 1 Round of 1 Minute Interval   Cool Down: 5 Minute Row lightly 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

Workout 72: (HIIT Style Workout) Brace your self and your core and get ready to be impressed. We are bringing the heat, power that is, with these short, high intensity intervals. They will fire you up and it's possible you will blow yourself away!   **LISTENER REQUEST** Help us build a new 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   Warm Up (~5 Minutes) (Programming begins at 3:00) Using Just Row 5 Minute gradual build in Stroke Rate and Power   Workout (~25 Minutes) (Programming begins at 11:00) Using Just Row   10 Intervals of Work  ~2 Minutes of Rest between Intervals   Work = 17 Strokes Together 2 to Sync Up 5 to Build Up Power 10 to Sustain High Power   Stroke Rates targets for each interval: 4 @ 24 3 @ 26 2 @ 28 1 @ 30   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

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

Workout 70: (Short Interval Long Workout) How many intervals can you pack into a five minute segment? Well, we found 5 different ways to break it down. This workout helps develop a steady and consistent base effort with purposeful power pieces sprinkled in.   Warm Up/Workout (50 Minutes) (Programming begins at 2:30) Five 5 Minute intervals with 5 Minutes of rest in between   Interval 1: 3 Minutes @24 SPM  Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between   5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing   Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM with 40 Second Power Pace @24 SPM   5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing   Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM   5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing   Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM   5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing   Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM with 30 Second Power Pace @24 SPM - @28 SPM   Cool Down: Take things easy for the last 5 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

Hello! Thanks for joining me on this latest journey. I loved introducing you to some of my friends outside of C2! This past season has brought some new life to our workouts for sure. We possibly piqued your interest to branch out and tap into some new workout avenues hopefully too!! I thought it would be fun to list out the top 10 most downloaded workouts in the history of our workouts. If you need some suggestions for which one to hit next, start here!   (Listed 10 down to number 1) Number 10: Workout 55 - RowErg - Pendulum Conundrum      Changing the Damper Number 9: Workout 53 - RowErg - Ups and Downs      30 Minutes Start to Finish Number 8: Workout 59 - RowErg - Right Here Waiting for You     Longest workout of them all! Number 7: Workout 57 - RowErg - Start Fast, Finish Strong     Fast Stroke Rates then building power *Cady Favorite Workout 15 - RowErg - Master of Control     Same Format at Workout 57, but entirely different Number 6: Workout 2 - RowErg - Power Play     Three 7 Minute intervals in typical fashion Number 5: Workout 4 - RowErg - Short and Spicy     Workout found in the monitor's Custom Workouts *Cady Favorite Workout 12 - RowErg - Can You Hang?     Give yourself a split goal based on your own effort Number 4: Workout 61 - RowErg - Tril*Erg*y     48 minutes of solid work start to finish Number 3: Workout 62 - SkiErg - Tril*Erg*y     Same workout at Workout 61, just on the SkiErg Number 2: Workout 1 - RowErg - Pilot     First Workout Released on As The Flywheel Spins! Number 1: Bonus Release - ROW BASICS     Technique and Points of Performance   Enjoy your next workout!!   ~Cady

Workout 69: (Variable Interval Workout) Straight from the pages of a book crammed with so many rowing workouts, we tackle 'Twenty-four on the Floor', a workout that lets you vary your intensity even when you row at the same stroke rate. It's all about pushing hard with your legs in the drive and controlling your speed through the recovery.   Post-Workout Interview: Sarah Fuhrmann, of UCanRow2 (@ucanrow2), tells us about her new book 101 Best Rowing Workouts and how to further get involved in the indoor rowing community by becoming an instructor.   Check it out: Website: www.UCANROW2.com Book: 101 Best Rowing Workouts Beginner Program: RowReady Instructor Training: Concept2 Certification   Warm Up: (Length ~15 Minutes programming begins at 7:30)   2 Minutes Easy @22 then, 10 Minutes Easy @24 At the top of each Minute, Row 10 Hard Strokes @24   Workout: (Length 20 Minutes programming begins at 27:00) Five 4 Minute Intervals   Row 350m @24 Hard Recovery Row @24 to finish the interval   No Rest between Intervals    Cool Down: Relax and row easy as you listen to our interview     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 68: (Short 4 Minute Time Trial) We take 30 minutes to warm up and prepare for a 4 Minute Max Effort. A Concept2 Custom Workout provides a perfect way to ease into setting yourself up for a successful short duration test.   Post-Workout Interview: Eric Murray (@kiwipair_eric), of Asensei (@asensei_rowing), shares so much about his rowing experience not only after the workout but provides some awesome coaching inside the whole workout too!      Check it out: Website: www.asensei.com Instagram: @asensei_rowing YouTube: Asensei YouTube Channel   Warm Up: (Length 30 Minutes programming begins at 10:00)   1:00 @20 Easy 1:00 Rest 2:00 @22 Moderate 2:00 Rest 3:00 @24 Moderate-Hard 3:00 Rest 4:00 @26 Hard 4:00 Rest 3:00 @26 Hard 3:00 Rest 2:00 @26 Hard 2:00 Rest 1:00 @26 Easy 1:00 Rest   Workout: 4:00 Test - Time Trial - Hard Effort   Cool Down: Relax and row easy as you listen to our interview     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 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.   Post-Workout Interview: Katie Wason (@fitness_with_kt), of Regatta Fitness, shares the details about this cool app, their free 2-week trial, and their excitement around being able to support you in the 2020 Virtual Head of the Charles races.    Check it out: Website: www.teamregatta.com Instagram: @regatta_fitness   Warm Up/Workout: (Length 30 Minutes programming begins at 7:00)   30 Minutes Every Minute we begin a new Interval *Power increases as the timeframe for power decreases   3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power 3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power 3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power 3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power 3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power 3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power 3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power 3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power 3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power 3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power   Cool Down: Relax and row easy as you listen to our interview     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