A weekly podcast that provides access to an instructor led workout specific to Concept2 equipment
United States
20 episodes
since Dec. 18, 2018


WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.   Warm Up: (9 Minutes)   1 Min @16 Easy 1 Min @18 Easy 1 Min @20 Easy 1 Min @22 Easy 1 Min @24 Easy 1 Min @26 Easy 1 Min @26 Moderate 1 Min @26 Hard   Workout: (27 Minutes)    These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).   1 Min Hard 2 Min Easy 3 Min Moderate 2 Min Easy 1 Min Hard   2 Min REST   1 Min Moderate 2 Min Hard 3 Min Easy 2 Min Hard 1 Min Moderate   2 Min REST   1 Min Easy 2 Min Moderate 3 Min Hard 2 Min Moderate 1 Min Easy     5 Minute Cool Down on your own   Enjoy your work!     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
Disclaimer: The podcast and artwork embedded on this page are from Concept2Channel, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.


Why to claim podcasts?

If you are a podcaster, the best way to manage your podcasts on Listen Notes is by claiming your Listen Notes podcast pages. It is a great, free way to engage the podcast community and increase the visibility of your podcasts.
After claiming your Listen Notes podcast pages, you will be able to:
Manually refresh the RSS feed to sync up
Get a verified badge (
) alongside with your podcast name on Listen Notes
Post classified ads for sponsorship, guests, co-hosts, cross-promotion...
Coming soon:
Self-service promotion on Listen Notes
Use speech-to-text techniques to transcribe your show and edit transcripts
Improve the presence of your podcasts, e.g., self served podcaster interview...
Respond to listener comments on Listen Notes
Track your podcast stats on Listen Notes, e.g., listens, page views...
Manage episodes


Thank you for helping to keep the podcast database up to date.