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...

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...

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...

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...

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...

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...

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...

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...

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...

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 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...

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...

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...

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...

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...

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...

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...

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...

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...

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,...

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...

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...

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...

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...

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...