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 [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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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 [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 between. We'll do this three times. 

**LISTENER REQUEST** I 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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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 [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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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 [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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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 [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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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 [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"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (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!)