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 ..read more

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?&nbs ..read more

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.  ..read more

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 you ..read more

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 l ..read more

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 ..read more

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 mi ..read more

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   **LI ..read more

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 ..read more

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 ..read more