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 ho…

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…

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.由Concept2Channel

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 …

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 Programmin…

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 w…

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 Workou…

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 minutesProgramming starts at [2:47] Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Foll…

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…

Join us for the Concept2 Skeleton Crew Challenge - Workout 6Over 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-work…

Join us for the Concept2 Skeleton Crew Challenge - Workout 5Over 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-work…

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…

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: Creat…

Join us for the Concept2 Skeleton Crew Challenge - Workout 2Over 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-work…

Join us for the Concept2 Skeleton Crew Challenge - Workout 1Over 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-work…

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 minutesMonitor 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 Con…

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 stro…

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 heal…

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 conversati…

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 y…

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…

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 8…

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 …

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 MinutesProgram Set: 1 Minute Intervals/No REST X 30 Warm Up (First 6 Minutes)Pick Drill starting at the finishBuilding in PowerOne Minute Ca…

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: 4…

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 RPE3 Min…

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 Workout3 X 9 Minute Intervals / 3 Minute Rest Round 1: Warm Up to understand FormatRound 2: Practice…

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 - Ro…

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 Workout5 X 2 Minute Intervals / 1 Minute Rest @ 20, …

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…

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…

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…

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 Mi…

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-cr…

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 Minut…

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 finis…

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 practic…

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 Br…

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…

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 …

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 …

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 …

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 …

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 call…

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 Sp…

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…

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 Minut…

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 w…

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-Wor…

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 exper…