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...

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 [email protected] and share your experience!    Want...

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 [email protected] 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...

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...

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...

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...

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...

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...

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"...

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"...

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...

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...

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"...

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"...

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 [email protected] 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...

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...

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...

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...

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...

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 [email protected] 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...

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...

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...

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...